1. Bench Press Steps for a Successful Lift

2. Set Up Establish body in alignment vertically and horizontally on the bench Place feet flat on the floor with your heels under your knees Lightly active your glutes to lock in your lower body before lifting the bar off the rack

3. Grip Establish at least a thumb insert from the start of the gnarling break Wrap thumbs under the bar after establishing grip Hands should be on top of or outside of your elbows

4. Lift Off Give the spotter a countdown or conformation when you are ready for the lift off Have spotter lift the bar off the rack and place over the top of your chest

5. Eccentric Phase Lower the bar in a controlled fashion toward your sternum from the top of your chest Keep elbows tight, inside your hand placement Control the bar down and lightly graze the sternum Hold the pause while activating the pectorals and triceps

6. Concentric Phase Press forcefully while keeping your elbows tight Activate the pectorals and triceps to press the bar explosively The bar movement should move back toward the top of your chest Keep back pressed on the bench and feet pressed through the floor

7. Breathing During the eccentric phase, inhale Hold the breath during the concentric phase to maintain a stable core and chest Exhale at the top of the phase of the movement before the next repetition Hyperventilation may be needed to get an adequate amount oxygen back in the body