How to Bench Press

Below are a few helpful videos on how to bench press. But before you watch, let me share some personal thoughts and experiences:

The bench press was the first lift I ever tried. It all started when I was about 11 or 12 years old. One of my cousins had been training with a little at-home weight set (those plastic weights filled with concrete) and invited me to join him. I remember being unable to lift as much as he—I failed at an attempt to lift about 120 lb. if I remember correctly. I had never trained before, and I was also a “late bloomer” in terms of hitting puberty. Anyway, that first little amateur training session had me hooked on the weights.

Weight training got more serious when I started lifting with the football team in high school. The coaches had us doing a (terribly designed) routine in which we went from one exercise to another in a large circuit. The bench press had 135 lb. on it—coaches would not allow us to use anything less (yes, I know—brilliant). But there was a problem—I was 14 and couldn’t lift that much (remember—late bloomer). This meant my spotter got a serious trap workout whenever it was my turn. Eventually my bench press strength improved—at least to the point where I could use the minimal 135 lb. as a workout weight.

Like many trainees, I spent years obsessing over how to increase my max bench press. My training hit a serious snag in the mid-90’s when I had a shoulder injury (I think doing dips with heavy weights was the main culprit). My doctor told me to abandon the lift altogether, but I ignored his advice. I returned to training, but this time I had learned how to do the lift properly (some of the things you’ll see in the videos below). I had also learned about periodization. I was able to get my bench up to 315 lb. (three plates on each side), which I could to for a few reps (maybe two or three).

How much can I bench press now? I have no idea. And I don’t really care. I’ve just finished up one of the (later) training phases of Muscle Gaining Secrets. I’m about to start doing one of the routines in Minimalist Training. I’m still lifting, but none of the routines I’m currently following includes the flat barbell bench press.

Here’s the point I’m getting to. I would have spent a lot less time on the bench press if I had my life to live over. I would encourage you to consider focusing less on it or dropping it altogether. Yes, there are exceptions: 1. Those who want to compete in powerlifting, or 2. Those who have to do bench press as some kind of test for athletic competition (like the NFL Combine). But I’m guessing most of my readers don’t fall into these categories.

Now, let me give you reasons why I’m not doing the bench press right now:

1. I’ve become convinced this lift is overused, overrated, and very likely to cause injury. One shoulder surgery is enough for me (not saying bench press caused it, but it sure makes me want to be more careful).

2. Related to the previous point—there are much safer lifts that will give you good results (like the incline press, etc).  In other words, I'm now convinced you can get big and strong without focusing on the bench press.

3. I usually train alone (meaning without a training partner). Sometimes I’m able to get a spotter, but it isn’t something I can count on. Bench pressing without a spotter is never a good idea, so it’s best for me to plan my training accordingly.

4. Having a lean muscular physique is an advantage with the ladies. Having said that, I’ve never once dated a girl who cared how much I could bench. It doesn’t matter to women. Don’t believe me? Go to a club and try “I just added 50 lb. to my max” as a pick-up line.

But I know many of you will want to do this lift, so I want you to learn how to do it safely.  These are two of the best videos I've found. 

This first video is called 5 Biggest Bench Mistakes by Dave Tate.  I see these mistakes all the time in the gym.




Here's another bench press tutorial video:



I hope everything I've posted here helps you in your training.