Bench Press Setup

Set your equipment first. Put the safety pins of your Power Rack at the proper height so they can catch failed weight. Center your Bench. Then set yourself before unracking the weight. Your wrists will bend if you grip the bar wrong. Your shoulders will move if your shoulder-blades aren’t tight. And you can’t fix it mid-set when heavy weight is crushing you. Setup properly to improve your form and increase your Bench Press

Bench Press Setup
Bench Press Setup
  • Lie Down. Sit at the end of your flat bench first. Then lie down by lowering yourself back on the bench. Put your eyes under the bar.
  • Squeeze Your Shoulder-blades. Raise your chest and tighten your upper-back. Put your shoulder-blades back and down. Squeeze them.
  • Grab The Bar. Pinky inside the ring marks. Hold the bar low, close to your wrist. Squeeze the bar using the full grip so it can’t move.
  • Set Your Feet. Feet flat on the floor using a shoulder-width stance. Set your one foot under your knee first, then set the other one.
  • Unrack. Straighten your arms to lift the bar out of the uprights. Move it horizontally until it’s balanced over your shoulders. Done.

Setup the same way on every Bench Press set. The more consistent your Bench Press setup is, the more consistent your technique will be once you start to Bench Press the weight. Better technique increases effectiveness. It increases how much you Bench Press. Don’t setup with zero respect for the weight because it’s light. Setup the same way whether you’re Bench Pressing warmup weight or heavy weight.

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