Bench Press Blueprint: How to Maximize Your Strength Safely

The bench press isn’t just "lay down and push."
Done right, it’s a full-body strength builder.
Done wrong, it’s a shoulder injury waiting to happen.

Step 1: Set Your Base

• Feet planted, slight arch in lower back

• Shoulders pulled back and down

• Grip slightly wider than shoulder-width

👉 Stable foundation = stronger press.

Step 2: The Descent

• Lower the bar under control (2–3 seconds)

• Keep elbows in a comfortable position. Usually this is around 45°

• Bar path = slight curve, not a straight line

Step 3: The Press

• Press the bar up and slightly back toward your face

• Drive through legs and core — don't "just arm it"

Common Bench Press Mistakes:

🚫 Flaring elbows out
🚫 Letting shoulders roll forward
🚫 No leg drive

Action Steps:

✅ Tight setup
✅ Control the descent
✅ Press with full-body tension

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