The bench press is one of the most iconic exercises in strength training. It’s a compound movement that targets the chest, shoulders, and triceps, while also engaging the core and stabilizing muscles.

However, despite its popularity, it’s also one of the most commonly misperformed lifts, leading to poor results and preventable injuries.

Learning how to bench press safely and effectively is essential for anyone serious about long-term progress and joint health. This guide breaks down proper form, technique, biomechanics, and evidence-based programming principles to help you press stronger — and safer.

Understanding the Bench Press

The bench press is a compound pushing exercise where the lifter lowers a barbell to the chest and presses it upward until the arms are extended. It primarily

See Full Page