How to build up to the Bench Press

5 Step Technique to Barbell Bench Press 


  • Lie on the flat bench with your eyes under the bar.
  • Lift your chest and squeeze your shoulder-blades.
  • Feet flat on the floor.


  • Take the hands slightly wider than shoulder width.
  • Hold the bar in the bottom of your palm with a full grip sound the bar.
  • Keep the wrists straight.


  • Take a big breath and unrack the bar , pop the elbows so arms are straight.
  • Move the bar over the middle of your chest with your elbows locked.

4.Lower the bar.

  • Lower it to the middle of your chest while tucking your elbows 75°.
  • Keep your forearms vertical.
  • Hold your breath at the bottom.

5. Press.

  • Press the bar by squeezing the chest and straightening your arms.
  • Keep your bum in contact with the bench.
  • Lock your elbows at the top.

Progression Weighted Barbell Bench Press

Barbell bench press with added weight is the progression from empty barbell. The load can keep growing in order to keep progressing the movement.

If you are unable to complete weighted bench press follow this regression path.

Neutral Empty Barbell

Start by regressing to empty Barbell. This is identical to weighted barbell bench press except its lighter. This will allow you to build great technique and allow you to hit the necessary depth and mobility standards required.

Regression 1) DB Bench

If the Barbell is still to difficult or heavy. Regress to dumbbell Bench.

This will allow you to work with lighter weights 1kg- 7kg. This is great for increasing strength from a very low level and will help to build up to a 15kg-20kg Barbell

  • Lie down on the bench
  • Bring the dumbbells either side of the chest (outside the body line)
  • Upper arm and forearm at 90 degrees.
  • Palms facing away from you while gripping the dumbbells.
  • Breathe in and pre the dumbbells up (start to straighten the arms
  • Brief pause at the top
  • Breathe in and lower the dumbbells to the start position

Regression 2) Press up

If your ability/stability when using dumbbells isn’t great. The press up is a great way to develop pushing strength and stability strength.

  • Lie on the floor face down
  • Arms straight out in front keeping you off the floor
  • Hands wider than shoulder width apart
  • Toes in contact with the floor
  • Start the movement by lowering the chest towards the floor as you breathe in
  • Once the chest is an inch above the floor being to push back ups by squeezing the chest and straightening the arms until lock out.

Regression 3) Press up on knees

If full press ups are to tough. press ups on the knees reduce the intensity.

Perform the sam technique as a normal press up however keep the knees in concat with the floor and the feet up in the air.



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