Correct Bench Press Technique to Avoid Injury

Bench press is one of the most popular exercises in the gym for building strength and muscle mass in the upper body, especially the chest, shoulders, and triceps. However, without proper bench press technique, this exercise can be risky for injuries, such as shoulder pain, elbow pain, or even back injury. This article will guide you step by step to do bench press with proper technique so that it is safe and effective. We will also provide some equipment recommendations from SVRG that can support your workout without feeling forced.

Why is Proper Bench Press Technique Important?

Bench press involves pushing heavy weights by engaging multiple muscle groups and joints. If done with incorrect technique, it can put excessive stress on the shoulders, elbows, or lower back, increasing the risk of injury. In addition, poor technique can also reduce the effectiveness of the exercise, so that target muscles such as the pectoralis major (chest muscles) are not trained optimally. With the correct technique, you can:

• Reduces the risk of injury to joints and muscles.

• Maximizes activation of the chest, shoulder and tricep muscles.

• Gaining watery strength gradually and safely.

Steps to Correct Bench Press Technique

Here is a step-by-step guide to bench pressing with proper technique:

1. Preparation Before Starting

• • Choose a Stable Bench

Use a sturdy, flat bench, such as the SVRG Adjustable Bench and SVRG Gym Bench Yoru, which are designed for maximum stability. Make sure the bench is level and doesn’t wobble.

• • Adjust the Barbell Position

If using a barbell, place it on a rack at an easily accessible height. You should be able to lift the barbell without overextending your shoulders.

• • Warmup

Warm up with dynamic movements like arm circles or light push-ups to prepare your chest, shoulders, and triceps. You can also use SVRG Resistance Bands for a light warm-up.

2. Correct Body Position

• • Lie Down Correctly

    • Lie on a bench with your back flat, head, shoulders and buttocks against the bench.

    • Feet firmly planted on the floor about shoulder-width apart for stability. Avoid elevating your feet or placing them on a bench, as this reduces stability.

• • Shoulder Position

    • Pull the shoulder back and down (retract and depress the scapula) to create a stable position. This helps protect the shoulder joint from excessive stress.

• • Barbell Grip

    • Hold the barbell with your hands slightly wider than shoulder-width apart (about 1.5 times shoulder-width apart). Use an overhand grip (palms facing forward).

    • Make sure your wrists are straight, not bent backwards, to prevent wrist injuries.

Also read: Chest Exercise Tips with Dumbbells for Women

3. Movement Execution

• • Eccentric Phase

    • Take a deep breath, then carefully remove the barbell from the rack.

    • Slowly lower the barbell toward the center of your chest (about 1-2 cm above your sternum or nipples). Your elbows should be at about a 45-degree angle to your body—don’t flare them too much or get too close to your body.

    • Maintain full control, do not let the barbell fall or bounce off your chest, as this can cause injury.

  • Push Phase (Concentric Phase)

    • Push the barbell up until your arms are almost straight (avoid completely locking your elbows to reduce stress on your joints).

    • Exhale as you push the weight up.

    • Make sure the barbell moves in a straight vertical line, not forward or backward.

  • Repetition

    • Repeat the movement with a controlled rhythm. For beginners, do 8-12 repetitions per set with 2-3 sets, depending on your ability.

4. Body Position During Movement

• • Keep the Core Tight

Tighten your core muscles during the exercise to prevent excessive lower back arching (lumbar hyperextension). This protects the spine from injury.

• • Avoid Lifting Your Buttocks

Your buttocks should remain attached to the bench. Lifting your buttocks can increase pressure on your lower back and reduce stability.

• • Head Remains Neutral

Keep your head on the bench and look up (not at the barbell). Lifting your head can cause neck strain.

Common Mistakes in Bench Press Technique

To avoid injury, you need to know the common mistakes that often occur when bench pressing:

• Elbow Flare (Elbows Too Wide)

  • Elbows that are too flared (forming a 90-degree angle to the body) increase stress on the shoulder joint, which can lead to pain or rotator cuff injury.

  • Solution: Keep your elbows at a 45-degree angle to your body for safer weight distribution.

• Bouncing Barbell Off Chest:

  • Bouncing the barbell off your chest to make it easier to push upwards (bouncing) can cause sternum or rib injuries.

  • Solution: Lower the barbell with full control until it almost touches your chest, then push it up using muscle power, not momentum.

• Excessive Arched Back

  • Excessive arching of the lower back (hyperarching) is often done to lift heavier loads, but this increases the risk of back injury.

  • Solution: Maintain a natural arch in your back (slight arch) with your butt pressed into the bench and your core engaged.

• Locking Elbows in Up Position

  • Fully locking your elbows when pushing the barbell upwards can put excessive stress on the elbow joints.

  • Solution: Stop the push when the arms are almost straight, but don't lock the elbows.

• Unstable Foot Position

  • Lifting your feet or not placing them firmly on the floor reduces stability and increases the risk of losing balance.

  • Solution : Make sure your feet are firmly on the floor with a shoulder-width position.

Also read: 6 Exercises with Dumbbells for Stronger Muscles

Additional Tips for Safe Bench Press

• Use Appropriate Load

• Start with light weights to master the technique, then gradually increase. For beginners, SVRG Hex Dumbbells can be a starting choice before moving on to barbells.

• Use Weight Plates to adjust the load to your ability.

• Use Spotter or Power Rack

• When lifting heavy weights, always ask for a spotter for safety. Alternatively, use the SVRG Power Rack which is equipped with a safety bar to prevent the barbell from falling if you get tired.

• Heating and Cooling

• Before bench pressing, warm up with SVRG Resistance Bands to activate your chest and shoulder muscles.

• Once finished, do some light stretching of your chest, shoulders and triceps to prevent stiffness.

• Enough rest

• Give yourself 48-72 hours to recover before training your chest muscles again. Consume enough protein.

• Listen to Your Body

• If you feel pain in your shoulders, elbows, or back while bench pressing, stop the exercise and evaluate your technique. If pain persists, consult a trainer or doctor.

Frequently Asked Questions

1. Is bench press safe for beginners?

Yes, it is perfectly safe as long as you use proper technique and the right weights. Start with the SVRG Hex Dumbbells for a dumbbell bench press variation, which is easier for beginners to master.

2. How do I know if my bench press technique is wrong?

Signs of poor technique include shoulder/elbow pain, the bar feels unstable, or your chest muscles don't feel engaged. Try using a mirror or asking a trainer to check your form.

3. What is the ideal weight for bench press?

For beginners, start with a weight that allows 8-12 reps with good technique. Gradually increase the weight as your strength increases.

4. Do I always have to use a spotter?

Not required, but highly recommended when lifting heavy loads. Alternatively, use the SVRG Power Rack for added safety.

Also read: Weightlifting Exercise Tips at Home to Achieve Body Goals

Conclusion

Mastering proper bench press technique is key to building upper body strength without risking injury. Focus on stable body position, controlled movements, and avoid common mistakes like elbow flares or bouncing the barbell. With quality equipment like the SVRG Adjustable Bench, SVRG Olympic Barbell , or SVRG Power Rack, you can bench press more safely and comfortably. Remember, consistency, good technique, and adequate recovery will help you achieve maximum results.

Visit svrg.id to find equipment that supports your bench press training. Start small, pay attention to technique, and enjoy the process of building a stronger body!