Bench Press: Technique, Common Errors and Variations for Hypertrophy

Bench press is the most popular and most poorly done exercise in gyms. His status as “chest king” is questionable, but indisputable in terms of trunk strength and pushing. This article shows how to perform with technique that maximizes hypertrophy and minimizes risk.

The starting position

1. Positioning on the bench

• Eyes aligned with the bar
• Head, shoulders and buttocks in contact with the bench
• Feet firmly on the ground
• Preserved natural lumbar arch

2. Scapulas

• Retract (join) and depress (lower)
• Like “keeping your shoulder blades in your back pocket”
• This position creates a stable platform for pushing
• Maintained throughout the series

3. Footprint

• 1.5 to 2x shoulder width
• Thumb closing the bar (without “suicide grip”)
• Neutral wrist, not bent back
• Hand on the bar as a “punch in the air”

4. Feet and body tension

• Feet firmly on the floor, pressing back
• Contracted legs
• Buttocks on the bench, lumbar moderately arched
• “Body tense like a bow”

The execution

Descent

• Controlled, 2 to 3 seconds
• Elbows at an angle of 45 to 70° from the torso (not 90°)
• Bar descends in a straight line until it touches the chest (nipple line)
• Shoulders remain retracted and depressed

Pause (optional but useful)

• 0 to 1 second in the chest
• Eliminates momentum
• Useful in powerlifting and strength training

Ascent

• Push as if to push the bench away
• Bar rises in a slightly diagonal trajectory (backward)
• Elbows extend close to block
• Expiration in the second half

The most common mistakes

Mistake 1: elbows at 90°

Open elbows parallel to the shoulders generate maximum stress on the glenohumeral joint.

Correction:

• Reduce load
• Think “elbows following the rib”
• Ideal angle: 45 to 70° from the torso

Mistake 2: Loose shoulder blades

Shoulders move forward during the movement. Loss of stability, shoulder stress.

Correction:

• Think “break the bar in half”
• Activate dorsal before starting
• Work face pull and row in parallel

Mistake 3: Foot unstable or in the air

Reduces stability of the entire chain, prevents leg drive.

Correction:

• Feet firm, flat on the floor
• If you have a high seat, put shoes on your feet

Mistake 4: Chest bouncing

Use elastic thrust of the rib cage. It appears to lift more, but it’s cheating that sets you up for injury.

Correction:

• Controlled descent 2 to 3s
• Chest break
• Film

Mistake 5: neck bar

Bar descending over neck or clavicle. Wrong trajectory.

Correction:

• Bar goes down to the nipple line
• Look at the ceiling with fixed point

Mistake 6: Exaggerated arch

Moderate arch is technique; extreme arch (in powerlifting with full bridge) reduces amplitude and lumbar overload if done poorly.

Correction:

• Natural arch, comfortable
• Glutes always on the bench
• Thoracic mobility instead of lumbar strain

Mistake 7: bent fist

Reduces force transmission, generates tendonitis.

Correction:

• Neutral wrist, aligned with forearm
• Slash right on the “callus”

Variations

Incline bench press

• Bench at 15–30°
• More clavicular portion of the pectoral
• Include 1 to 2x/week

Decline bench press

• Less popular today
• Emphasizes lower portion
• Reduced amplitude; replaced by dumbbell variations

Dumbbell bench press

• Greater amplitude
• Corrects asymmetries
• Lower total load
• Safer running solo

Close-grip bench press

• Predominant triceps
• Elbows closer to the torso
• Load reduced by 10–20%

Machine bench press (Smith, Hammer)

• Fixed trajectory
• Lower stabilization demand
• Useful in high volume

Weighted push-up

• Strengthens pushing pattern
• Mobile scapula (different from the free bench press)

Schedule

For hypertrophy

• 3 to 5 sets of 6 to 12 reps
• 2 to 3x/week
• Vary between barbell, dumbbell, incline

For strength

• 3 to 5 sets of 3 to 6 reps
• Optional chest break
• 2 to 3x/week with variations

For beginner

• Start with dumbbells or Smith for 2 to 4 weeks
• Learn pattern
• Transition to bar when technique is solid

Myths

“Bench press is the best for chest.” One of the best, but not the only one. Crossover, dips, flies complement.

“Bowing is cheating.” Moderate arching is a standard and safe technique.

“A wider grip takes more chest.” Partial. It also increases shoulder stress; moderation.

“You have to go down quickly and go up explosively.” For maximum strength, yes. For hypertrophy, controlled eccentric is best.

“Touching chest hurts.” Only with bad technique. Full amplitude is ideal.

Tips used by personal trainers

• Safety pins adjusted to chest height whenever training without a partner
• In heavy solo bench presses, always use safety bars or Smith bars
• Work rows and face pulls in volume equal to or greater than the bench press to balance the shoulder
• Shoot from the side to see trajectory and angle
• On plateau, switch to incline bench press for 4 to 6 weeks, return stronger

When to scale vs when to stabilize

• Climbing load: when completing series with perfect technique and RIR 2
• Stabilize: technique failing; increase volume or maintain load
• Return load: if scapula is loose, elbow is out, or trajectory is inconsistent

Key Points

• Scapulas retracted and depressed, always
• Elbows 45 to 70° from torso (not 90°)
• Bar on nipple line, touching chest
• Feet firmly on the floor, total body tension
• Switch between barbell, dumbbell and incline for full press

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Additional reading:

• Free squat: technique and errors
• Order of exercises for hypertrophy
• Warm-up and mobility before training
• Overload progression