Set up for the Bench Press (or Dumbbell Press)

Recently we held a fitness conference where we were able to work hands-on with many clients, and non-clients as well. Erik and I covered upper body technique, including the Dumbbell Press and Bench Press. One common mistake that I was surprised to see so many make is not set up properly for the press, including keeping feet up on the bench during the exercise, which is incorrect (as shown in the top photo).

The bottom photo is a good representation of the correct set up for a Bench or Dumbbell Press.

A few key points to note with the set up:

1. Get tight before unracking the bar (bench) or before starting the press (dumbbells). This includes setting your shoulder blades back and down (retracted) to create a stable platform. Keep this constant throughout the set, rather than protracting the shoulder blades on the press.

2. Feet should be planted firmly on the floor. Not on the bench, and not flailing in the air. Your legs are actually an important part of the press. As you press the weight, you should be driving your feet forcefully into the ground. Not only does this give you more stability, it also allows you to move more weight. If you have a hard time planting your feet firmly on the floor due to shorter legs, you could even place plates underneath your feet.

3. Keep a slight arch in your back, allowing you to keep your weight on the upper back throughout the movement. Focus on breathing through your core, rather than through the chest, and keep that core firm and tight as you unrack the bar.

4. Push yourself away from the bar (or dumbbells), rather than pushing the bar away from you. Thinking about pushing the bar away from you will lead you to protract your shoulder blades, which you don’t want to do. Remember point 2, shoulder blades back and tight.

Your body should essentially be tight throughout the full set.