Bench Press Chest Press

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Learn how to properly perform the bench press in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video offers detailed coaching on proper form, breathing techniques, and exercise modifications (including progressions and regressions) to safely build upper body strength. Improve chest (pectoralis major) and shoulder (anterior deltoid) muscle development, pushing strength, and boost overall performance with expert guidance to prevent injury and maximize results. Perfect for athletes and fitness enthusiasts.

Bench Press:

Start by having your client or patient assume a supine position on a bench. It is helpful to cue the patient to start with their eyes level with the bar
Ask the client or patient to assume optimal form/posture:
- Feet perpendicular to the floor and 2nd toe aligned with ASIS
- Ankles, knees, and hips in alignment
- Pelvis neutral (absence of anterior or posterior pelvic tilt)
- Torso, scapula, and head in neutral alignment
Ask the client or patient to grip the Olympic bar wider than shoulder width, with the intent to find a position that maintains the forearms near perpendicular to the bar (and floor) throughout the majority of the movement.
- If a client or patient is new to the bench press, it may take a few attempts to determine the ideal hand placement (width) on the bar.
Have the client un-rack the bar, extend the arms, and position the bar over the middle or lower chest.
- Anytime an exercise is performed in which the load could “pin” or “fall on top of” the client or patient, a spotter is recommended.
Cue the client or patient to push their feet into the ground, squeeze (contract) their glutes, and perform the drawing-in maneuver to ensure optimal core stability.
Have the client or patient bend their elbows, control the rate of descent, and control the path of the bar toward the lower chest (below “shoulder height”).
- The client or patient should perform the largest range of motion they can without pain or compensation.
Once the client or patient has achieved the largest range of motion that can be performed without pain or compensation: Cue the client or patient to push their feet into the ground, squeeze (contract) the glutes, perform the drawing-in maneuver, and push through the bar to full elbow extension and scapula protraction.
Have the client or patient check their positioning, and stability.
Repeat for the desired number of repetitions.

Regressions and Progressions:

Regression: The bench press can be performed with Bodybars or other lighter-weight alternatives to an Olympic bar. Machine press is also an alternative.
Progression: Unstable loads can be added using “Quake Bars”, or “chains”, or by hanging weights by bands.

Common Mistakes:

We recommend that the path of the bar is “below shoulder height” or over the chest. The bar should not be aligned with the neck or shoulders (transverse plane).
Do not grasp the bar with excessive wrist extension. The bar should be grasped as if making a fist to “punch”.
Do not attempt a range of motion that is larger than can be performed without pain or compensation.
The scapula should not be cued into a fixed position. The concentric phase of a push-up should include protraction, and the eccentric phase should include retraction.

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