Top Gym Tips

How To Bench


If you’re a beginner or even an intermediate/advanced lifter looking to improve your bench press form, make sure you have all these cues in mind.

To produce the most amount of force as safely as possible, what we want to do is maximise stability in our setup. This can be done by maintaining 3 points of contact with the bench at all times. This allows us to "push through" these 3 points and press with the most efficient form possible. This of course is more of a powerlifting style set up, with the pecs actually at a slight decline. That being said pec size is strongly correlated with 1RM bench press (Akagi et al. 2014) so if this set up allows for greater mechanical tension it may be favourable in the long term