How to perform bench press correctly

Bench Press correctly. how to?

Bench press technique importance

Your bench press technique will be determined by your anatomy and goals. In comparison to powerlifters, most bodybuilders don’t arch their backs as much, they flare their elbows out more, and they lower the bar higher onto their chest. A lot of things should be taken into account when performing bench press. There are very important key points to remember when performing the bench press to ensure healthy shoulders and longevity. In fact, these key points apply to the majority of all horizontal pressing movements.

The bench press is often glamorized as the most popular movement in men’s training. Whether it should be is an entirely different story. Nevertheless, it’s practiced enough to warrant a technical review. Make sure you’re not making one of these costly mistakes when you’re benching. Do your homework.

Pilot research has shown that a guillotine press with 225 pounds of resistance activates more pec musculature than a 275-pound powerlifting-style bench press. This indicates that bodybuilders know what they’re talking about when it comes to muscle activation, but it’s also very important to consider joint health. While there’s no doubt that the guillotine press is superior for pectoral activation, it’s also more dangerous for the shoulder joint.

Physiological responses to different technique options can vary. For example, some lifters can guillotine press their entire careers and never suffer any consequences. However, other lifters damage their shoulders by simply glancing at someone performing a guillotine press.

In the video above, the go-to guru Rob Macintyre will show in detail how the exercise won’t end in you being choked out cold by the bar or having to perform the walk of shame after multiple failed attempts for an 80% of 1RM 5 rep set. Or seriously hurt. Watch the video and hit the gym!


Rob MacIntyre

Rob MacIntyre

personal trainer & strength coach

Rob has established himself as specialist in strength, power and physique development working with Olympic athletes, powerlifters, fitness models and sports entertainment talent.His clients include multiple medalist and world record holders as well as WWE talent such as John Cena.

Rob MacIntyre

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  • Jordan M Coulson

    I am fairly confident that 90% of gym goer’s (including me for a very long time) do this incorrectly.