Like squats, the bench press is one of those lifts people assume doesn’t require much technique. But the truth is, dialing in proper form can do wonders for protecting your shoulders, chest, and back, especially once the weight gets heavy. While most gym bros will toss out some version of “just stay tight,” there’s actually a method to the bench press madness.
In a recent newsletter, six-time Mr. Olympia Chris Bumstead revealed his four go-to cues for a flawless press (and no, they don’t include just getting under the bar and pressing the weight). Think of it as the ultimate checklist for crushing your bench every time.
James Michelfelder and Therese Sommerseth
How to Nail Your Bench Form
Most guys are obsessed with building a big bench. The problem is, chasing numbers without mastering form sets you up for injury, and it won’t do much for chest growth either. To fix that, Bumstead shared the form cues he relies on to dominate the press.
1. Set Your Shoulder Blades
According to Bumstead, not setting your shoulders first kills chest activation (which is kind of the whole point of the movement). “Before you even touch the bar, lock your shoulder blades down and together,” he says. “You want to create a stable base so the pecs can work freely without the front delts and traps taking over.”
2. Tuck Your Elbows, Just a Little
If you’ve ever felt some pinching or pain in your shoulders when you’re benching, there’s a good chance it’s because you’re flaring your shoulders. To hit that sweet spot, create “about a 45-degree angle between your torso and upper arms,” Bumstead says. “That’s the strongest and safest position for your pecs to take the load.”
3. Control, Then Explode
We’ve all seen it, the guy at the gym loading up plates only to bounce the bar off his chest every rep. The numbers might look impressive, but that rebound robs him of the most important part of the lift for building muscle. “You want a controlled descent, a slight pause just above the chest, and then an explosive press through the sticking point.
4. Push Heavy and Hard
Once you have the first three steps locked in, there’s no better way to test your skills than to throw some weight on the bar. “When your setup is locked in and your cues are sharp, you can push the kind of loads that force growth,” Bumstead adds.
Related: The Surprising Trick That Boosts Your Bench Press Without Lifting Heavier
