Proper Bench Press Technique (Videos)

Here are a couple of great videos on proper bench press technique:




I really want you to pay attention to his third point about flaring your elbows out--this is one of the most common mistakes I see in the gym (and I used to do it myself). The proper technique is to tuck your elbows in. This is a much more natural movement and easier on the shoulders. Think about it--if you were to just push against something (like a door), you wouldn't flair your elbows out.



He talks about the tendency some have of moving their hips off the bench--another common error.

Let me tell you one more that I see--guys who will put one (or both) of their feet up on the bench while lifting. This is one of the few things that will make me actually walk over and correct a fellow gym member. If your feet aren't planted on the floor, you have no base and balance for the lift and you set yourself up for injury--falling off one side of the bench with a weighted bar.