The PERFECT Bench Press (5 Steps)

9 Apr 2023

Watch on YouTube

This is a concise transcript of a YouTube instructional video "The PERFECT Bench Press (5 Steps)" (Jeremy Ethier). It presents a five-step method to perform the bench press with correct form: (1) find ideal grip by aligning thumbs with nipples and 90° elbow pull-back; (2) stabilize body using feet/quads, drive knees out with glutes, engage lats and create a slight upper-back arch; (3) unrack while staying tight and re-engage lats (imagine bending the bar); (4) lower bar to lower chest with elbows tucked (arrow shape); (5) pause ~0.5s on chest then press up and back to finish. The goal is optimized strength and safe technique.

The bench press is a great exercise to build your upper body, but only if you do it right. STEP one to find your ideal grip width, lay on the bench. Pull your elbows back to 90 degrees, then tuck them in until your thumbs line up with your nipples. The space between your hands is how wide you should grip the bar. Step 2 stabilize your body by pushing your feet down with your quads and driving your knees out with your glutes. Bring your armpits down to your hips to activate your lats, and finally, extend your chest up to create a slight arch in your upper back. Step 3 Stay tight and push the bar up off the rack, then pull the bar over your shoulders. Re engage your lats by thinking about bending the bar in half. Step 4 Pull the bar down towards your lower chest while tucking your elbows in towards your sides. Think arrow shape instead of t shape. Step 5 pause for half a second on your chest and then push the bar up and back until your arms are straight over your shoulders. Congrats. You've just done the perfect bench press.