How To Bench Press With Perfect Technique (5 Steps)

Learn the perfect bench press technique with this technique checklist! Whether you're a bodybuilder or powerlifter, this list will teach you the best bench press form.

[@Dan_K_Meme]

Loving these high quality shorts

[@cyclone0181]

Same man, perfect thing to watch over during a workout rather then a vid

[@inhabitantdomingo487]

Both the video and the man are high quality shorts.

[@adamproductions4529]

Scooby snack?

[@KevinHubbel]

😂😂😂😂😂🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣 only thing quality here is the video cameras resolution.

[@sleuff]

@@KevinHubbelhuh

[@dolphin007x]

Just in time before tomorrow's push day! Great video as always, Jeff.

[@erikmamleev]

*Friends, I did 22 one arm pull ups, please support me* *.*

[@spillmill]

@@erikmamleevit sounds like you don’t need support if you can do 22 of those 😂

[@vixaa]

Your first push day?

[@user-ft3lc2si9s]

Woah, this video is the ULTIMATE UNDERRATED short ever!! 🔥🔥

[@elis5639]

That 45 took away the shoulder pain 😮❤

[@gavindunagan2930]

I just discovered that a few days ago too! Couldn’t figure out why my shoulders were popping during presses, not flaring the elbows fixed it!

[@erikmamleev]

*Friends, I did 22 one arm pull ups, please support me* *.*

[@blackbox6361]

Every body builder looks like a fucking suspension bridge, boy that's not good bench press posture, that's terrible for your back.

[@numedeutilizator0043]

​@@blackbox6361you sound so confident in being wrong 😂😂

[@matlock8150]

@@blackbox6361 It's fine

[@chriscrawls6885]

Arching the back puts your spine in a compromised position, especially if you are using leg drive. Sure, you can lift a little more weight because you turn it into a decline bench, but your lower back will pay for it.

[@JMenitta]

The best advice I've read for how deep to go on a barbell press and not bouncing was "have the bar touch your shirt, not your chest"

[@shawnbradford2243]

Always hard to do but I try and stay focused and work on form!

[@demifull4339]

Nice. Thank you.

[@kishan2239]

Shouldnt be hard, eventuslly when your form breaks down it will feel wayyyy harder than with correct form

[@erikmamleev]

*Friends, I did 22 one arm pull ups, please support me* *.*

[@jmvlog636]

The arch in the back part comes naturally for me. I have scoliosis and my spine is curved towards the front.. 😝

[@Furious703]

Ever since I adopted this technique I have had zero shoulder pain. I also feel more intensity on my chest muscles.

[@conorharrington8154]

This was an extremely informative, original and engaging short. Please keep making more content like this

[@TheEvilHumanist]

"Da Ba'er!"

[@lebron7618]

Applied his technique 2 years ago when I used his program. Glad to see this and know I hit all check marks before he even went through them. 💪🏼

[@Tycoon248]

Was benching wrong for years, as my rack blocked solid 1.5x shoulder width. I was doing close to 1.2x and my chest wasn't growing. I managed to hit 280lbs on bench before I realized. Now I'm back to beginner gains with a wider grip, but MAN it is easier!

[@TheMeanmachine1989]

These cues are so well done. Helps a lot. Thank you so much!!

[@Poomanchu357]

Imagining bending the bar towards your feet with both hands (just with your grip, not the entirety of your arms) is one of my favorite mental cues. This video is awesome

[@MeatyWhack]

Think I got 3 outta 5... Thanks Jeff, looking forward to seeing results with these form tips!

[@kuppdaballsstrokedastaff429]

This gonna be one bad ass series

[@jtmoore9546]

Perfect timing for this! Just received my garage rack and bench today and planned to search through Jeff's videos for pointers on form.

[@KevinHubbel]

Dr. Mike Isratel

[@rulyu97]

Love the basic reminder. Thanks, this is so refreshing. 😊

[@v1si0na1ry4]

i’m glad I was taught this early on, definitely helps a lot

[@ra5hid101]

The only youtube channel i trust with bodybuilding content.

[@brianm9806]

There's plenty of quality content out there

[@musicgonnahelpme]

Damn, you've missed the most important and the hardest part for me. The grip on the bar. After 225, my wrong grip resulted in big pain in my wrists. But sadly most people dont talk about it

[@bondosu2]

most people don’t talk about it because smart lifters should know how to grip a bar, and most people with common sense can find separate tutorials. Do better

[@AnimeDude.]

@@bondosu2I’m a dummy, messsed up my wrist early on but still continue to workout without fixing the issue

[@TheDandonian]

If you're so smart, why watch any of these videos? You know it all anyway. @@bondosu2

[@roywempor8395]

he did in other vids

[@henrykaufman5177]

Im right there with you man 😢

[@masonthomassax]

That bar looks sick

[@gavinvandraven]

I like to put the tips of my pinkies on the outside rings where there’s a split in the knurling, to ensure my grip is balanced. I turn my palms so that my thumbs are pointed at my feet and then close my fingers around the bar so that the bar rests on the boney part of my palms, that keeps my wrist from bending and causing an extra moment arm. Other than that, because I am also a short guy, I like to set the bench at a 15 degree incline so that I can get my feet flat on the floor, and it also lets me arch a bit more and keep the chest at a flat bench press angle. Top notch vid as always Jeff ;)

[@exhaust4246]

Best bench press tutorial i ever saw

[@LilHaseProductions]

I felt my bulging discs in my lower back just from thinking about arching while benching

[@tuggins2737]

Fuarking hell this was quick and easy to get information, unlike many others that pro-long it all..

[@woloexe]

I never thought to press my feet to the floor (I still planted it) as I do it no wonder I always struggled 😂

[@AhmedMiad]

Do a Dumbbells press technique next time jeff .

[@tijmen131]

He has done a video about that I believe

[@marceisenhut8438]

Perfect thanks Jeff ! We see Davis diley influence 🔥

[@Slim_Charles]

“Grab the ber at 1.5x shoulder width”

[@patrickkeller5998]

I never knew this. Trying this tomorrow.

[@brandnsull]

This has reignited my spark to revisit BB bench . I switched to DB a while back bc i injured myself but now i feel this masculine urge to go at it again :)

[@sp69]

Great informative vid on chest press

[@tommyt2974]

Insane quality and value

[@ExSoldier101]

These shorts are so much better than those 10 minute videos over explaining the same thing

[@thislambfire8069]

Yet another essential Jeff Nipple short 🙌

[@MrKobernyk89]

Nipple?😅 how didn't i see that😢

[@_valles3438]

lol

[@tijmen131]

For bodybuilding it is more effective to minimalize the arch because that requires more power from your muscles and thus is more efficient. The more you arch, the shorter the motion becomes and thus the more you can bench. That is why powerlifters do that.

[@Kuplpa]

Well it's healthier for the joints and less shoulders. Also it doesn't matter how up or down your chest is, only that you go low enough.

[@roywempor8395]

yeah but you should still arch a bit

[@jerrybanley7695]

@@roywempor8395yeah, but he arch is soo minimal that it’s not even worth mentioning. In fact, to get a more effective bench, a lot of bodybuilders will put their feet up on the bench to get rid of all arch. Or do floor presses with dumbbells.

[@jerrybanley7695]

Totally agree, depends on if you’re trying to just lift more, or look better. Powerlifting vs bodybuilding.

[@right-wing_reactionarychri8798]

​@jerrybanley7695 do both. Also, training with negative reps will do wonders, too, if you add them into your routine.

[@GluttonforPunishment]

I make absolutely NO mistakes on the bench press these days. Literally nobody will catch me messing up the bench press. I found that not training the bench press makes it impossible to mess up. Been doing weighted push ups with parallettes for a nice deep stretch in the bottom and incline dumbbell presses.

[@saviourr3039]

what.. whats your point im really confused

[@freud1025]

*points finger at brain*

[@sofianpatel486]

💀

[@davidcardinal3654]

@@saviourr3039he doesn’t make mistakes because he doesn’t do bench presses

[@Hectorstaysgold]

what are parallettes?

[@greenesthue1545]

Proper bar path and gripping the bar hard actually helped me move more weight. That's crazy

[@Crabtihe]

just in time for leg day, TY!

[@ahmetbal5973]

Glad to know I'm doing everything right. My current PR is 5x90kg.

[@hadensnodgrass3472]

My dude forgot about breathing. 😅

[@David-jn1gg]

Wow these are so helpful 🎉🎉

[@mynameisdeez6579]

Never knew about the Elbows thanks

[@Remyueru]

Yes! we need more shorts

[@vaibhavawasthii]

Now I realise I'm doing everything wrong with my bench💀✋🏻

[@rexwizard8169]

Mines perfect I realized 😁so kind of you to make this video❤

[@chivenyc]

Saved this video. Bench is my weakest exercise of all compound moves

[@ArmenHammerReady]

Jeff keeping us all big as hell

[@ParvParashar]

Absolutely fantastic video. Thanks! 🙏

[@gergodudas2900]

Awesome content as usual ❤

[@Flexformfitness]

Great video !!

[@Matt-wf7ry]

If you tick all 5 you are on track for back problems for life.

[@ericphalen7109]

Fact true glad somwone got common sense here

[@Ray_MondOS]

I appreciate the loop

[@darkzeus28]

Excellent 😊

[@miroslavpagac8693]

I want more of this in my algorithm

[@mituladhityam5631]

I feel the stretch, your'e a fking goat man

[@camerobaird5939]

Nice tmr’s chest day so gonna make sure I get this right

[@phenombebe]

Jeff please make a video about benching with Your feet up off the floor.

[@tje5631]

While the arch kind of covers this, make sure to brace your lats against the bench almost as if you’re performing a mid row. This will provide a foundation for your chest and shoulder complex to work off of and increase force translation

[@ulysse_ducamp]

thank you for this video !

[@MathieuMiliRealty]

You killed me with the gear switch headphones and hat for the chest bumper 😂

[@aliamar8344]

That's bro Jeff. Dude's a menace to society

[@markdogg_]

Doing what’s comfortable 🗿

[@user-od8vx2ei9g]

Ryan Humiston actually advised against a 45• elbow position and back arching

[@MW-zy9qw]

I’ve always struggled with step 4 for sure

[@Kexiontop294]

This the most Canadian dude I’ve heard

[@windowsxp8561]

Jeff. One time I noticed how you say words with the ar sound and I can't unhear it now.

[@xavierasavale6567]

These are type of Videos you would want.

[@fightingwarrior5893]

You forgot safety bars.

[@gehirndoper]

You're more motivated if failing the weight would kill you.

[@Dendro_Daddy_Alhaitham]

That bouncy bar caught me off gaurd 😂

[@Day100]

People are gonna be on their tiptoes thinking their feet are planted, but they're not. I get arching your back a little excessively for the video, but people are gonna do wrong there too. Overall I think this is pretty perfect for newbies. Thank you for your work and I hope many take your advice.

[@rahulj05]

Feel check 3 on the list is the most important

[@minuksenanayake8031]

Damn i didn't know about the 5th😂 Thnx

[@jaredjohnson8387]

@JeffNippard Could you please do more of these, even for simpler movements like push-ups? I've been told so many different things about form, and I'm not sure which are correct.

[@XxBlackCellxX]

Going for that Hybrid Calisthenics type video

[@benjordansslave8002]

Its my chestday! Thanks youtube algorithm

[@wojciechsawicki4733]

I was always confused about the grip width, apparently I've been doing it right

[@jakes.4151]

Depending on your body type, you don’t necessarily need to touch the bar to your chest (unless you’re in competition). Just bring the bar down as low as your elbows get to a 90 degree angle. For some people with broader chests, this is actually touching their pecs. But for other people, any lower starts to put necessary strain on the shoulders.

[@talhaahmed2130]

I think leg drive should’ve been its own number on the checklist considering how technical it can be.

[@kaiares5109]

It’s not really standard form though it’s a powerlifting technique, wouldn’t apply to bodybuilders either

[@jeffreychan525]

I learned my bench from Technique Tuesday 😎

[@Grubdissimo]

How do yall incorporate leg drive in bench i always find myself slipping around making things even harder

[@zackbarth95]

Ya I'd also say for people with shoulder problems really focus on going slow down and fast up. Stopping at 90 degrees, maybe a little less, to not stimulate my shoulders as much.

[@ItsTheSebbe]

Awesome, please do make for deadlift!

[@lots3799]

I can't arch my back like that. I bought a Thompson Fat Pad. It's a game changer! Won't bench without it!

[@francisnoel]

I want my shirt to pop off when I grip for bench too!

[@patman1416]

I mentally check almost all these things as I'm benching. I still find myself sometimes flaring my elbows out. And 9/10 I don't drive with my feet. Need to work on that.

[@user-ge3qe7rq1w]

How do you think your feet and wrist position should be?

[@ps5channel1]

Bench press is king

[@AURSX]

Damn I’ve been doing it right without knowing thx Jeff 😅

[@lazarorennan]

Why does it sound so much like airplane instructions before flight Awesome content btw

[@August6th1945]

i tried this and ended up in the hospital with deflated lungs

[@alangrosz]

hey Jeff, what about the feet? I like to keep them at the toes, kinda “pushing” the ground against myself. Is that okay?

[@YoungJay7]

@JeffNippard , can you do one of these for the incline barbell bench press please?

[@davidcooper1029]

Might want to do those things bro

[@joezullo7792]

Perfect video👍👍👍👍👍

[@funniejooniejoun3913]

Dem blue barbell lookin clean

[@tatanasd]

What about tucking the tail in, so that all back touches the floor/bench?

[@tachiko2547]

And then the sudden hip cramps kick in

[@overratedname7029]

If only planet fitness had non smith machines

[@railasvuo]

This helps. Thanks