How To Bench Press

Set Your Feet

Although your foot placement isn't as crucial on the bench as it is for the deadlift or squat, it's still important. Your feet are the start of a strong base and are where you'll draw your power from.

Try to keep your feet back toward your butt as far as you can while still keeping them flat on the ground. Depending on your height and body type, this is going to look a little different for everyone. The point, though, is to plant your feet firmly so you can generate power from the ground through your entire body.

Position Yourself Under The Bar

Like your foot placement, your back position is going to look unique to you based on your build and mechanics. Essentially, though, you should set up far enough under the bar that it's easy to unrack, but not so far under it that you hit the pegs on the way up. Squeeze your shoulder blades together to stay tight and protect your shoulders. Imagine trying to crush a grape between your shoulder blades, and push your upper back into the bench.

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