The Simple Way To Skyrocket Your Bench Press

The bench press easily tops the list as one of the most incorrectly executed movements in the weight room. Learn how to master the technique and press your way to gains.

The bench press is the ultimate test of upper-body strength, and it's a great exercise to build impressive muscle mass in the chest, shoulders, and triceps. Unfortunately, the bench press has a bad rap for causing shoulder injuries. But this is not due to the bench press being an inherently dangerous exercise. It's because so many people use the bench press incorrectly.

A correct bench press does not involve flaring the upper arms straight out to your sides as you lower the bar down to your upper chest. The correct way to bench press is to tuck the upper arms into your sides more so that your upper arms form about a 45- to 60-degree angle with the sides of your torso.

Bench Press

To do this, activate your lats by drawing your arms in as if you were holding a grapefruit in each armpit—contracting the lats as you lower the bar to your lower chest. Then, as you drive the bar back up, allow the bar to follow an arcing path versus a straight-up-and-down vertical path. Using your lats in this manner will not only spare you from shoulder injuries, but will also help to increase the amount of weight you can press from the bench.

Jim's 15-Second Tip Bench Press
Watch The Video - 0:16

Once you've mastered proper technique, the next challenge becomes integrating the bench press into your overall chest-building program. Follow this four-week plan to raise your bench press max and increase chest muscle mass!

Training Schedule

Week 1

Week 2

Week 3

Week 4

Recommended For You

The Secret To Burning More Fat With Your Weight Workout

Apply high-intensity intervals to your weight training with Tabata to burn more fat.

Is Fasted Cardio The Best For Burning Fat?

Looking to lose the pounds? Find out if knocking out your cardio on an empty stomach is the best way to go.

10 Rules To Live, Lift, And Eat By

Without a firm foundation in solid, proven ideas, your program and meal plan are just numbers. Before you lift one more weight, heed these truths.