Learn the bench press

Every lifter is unique

While the following guidance provides fundamental principles, remember that every lifter has unique biomechanics, mobility, and strengths. Experiment with the techniques described and pay attention to how your body responds.

Regardless of your individual approach, there are universal fundamentals that apply to all lifters:

• maintain maximum tightness throughout the entire movement
• develop and maintain a solid brace to transfer force efficiently
• always prioritize controlling the weight over moving it quickly