Lock in the setup
Pull your shoulder blades back and down and pin them to the bench, feet flat and driving into the floor. A slight arch protects the shoulders and gives you a stronger, shorter press.
How do I improve bench press form?
Set a slight arch, pull your shoulder blades back and down, tuck elbows around 45 to 75 degrees, and touch mid chest.
The quick answer
The big fixes are a stable setup and a controlled bar path. Retract and depress your shoulder blades and squeeze them together to create a solid shelf, keep a slight arch with feet planted, and tuck your elbows to about 45 to 75 degrees rather than flaring to 90. Lower the bar to your mid to lower chest with control, then press back over your shoulders.
How to think about it
Fix elbow angle and bar path
Flaring elbows to 90 degrees stresses the shoulders. Tuck them to roughly 45 to 75 degrees and lower the bar to the mid chest, then press it in a slight diagonal back toward your face.
Control the descent, drive the legs
Lower under control for about 2 seconds, touch the chest without bouncing, and push through your legs into the bench for a stronger lockout. Leg drive is the most overlooked cue.
Do this
- Squeeze the shoulder bladesBefore you unrack, pinch them together and down to build a stable base, and hold it through every rep.
- Film from the sideA side angle shows your true bar path and elbow tuck so you can correct flare or an inconsistent touch point.
- Touch the same spotAim for the same mid chest point every rep to groove a consistent, efficient bar path.
Keep going
How SUUPR helps
Set a slight arch, pull your shoulder blades back and down, tuck elbows around 45 to 75 degrees, and touch mid chest.