Step-by-step guide to perfect bench press technique
Learn proper bench press form with our complete guide. Get step-by-step instructions, common mistakes to avoid, and tips for maximizing strength and safety. Use SpotWell's AI form analysis to perfect your bench press technique.
Track Bench Press with SpotWell →Lie on the bench with your eyes directly under the bar. Plant your feet firmly on the floor, arch your back slightly, and retract your shoulder blades.
Grip the bar slightly wider than shoulder-width. Your forearms should be vertical when the bar touches your chest.
Take a deep breath, brace your core, and unrack the bar with straight arms. Position it over your chest.
Lower the bar in a controlled manner to your lower chest/upper abdomen. Keep your elbows at a 45-60 degree angle from your body.
Drive through your feet, press the bar up in a slight arc toward your face. Keep your shoulder blades retracted throughout.
Lock out your arms at the top without hyperextending. Take another breath and repeat.
Sets: 3-5
Reps: 5-8
Rest: 3-5 minutes
The standard bench press. Use this for building maximum strength and size.
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