Bench Press PR & Video (Exercise How To)

As many of you may or may not know, I officially made it to the 100’s club on my bench press. It was tough but I feel so good knowing that I finally can bench 100 pounds! 😀 Hopefully within the next 3 to 6 months, I will be benching 10 or 15 pounds more. Nonetheless, I wanted to go over the proper form in performing a bench press. Many of you don’t think about form when doing it, but it is very important you perform this exercise correctly because you can injure yourself. I also recommend people have spotters, unlike myself in this video (which I should have used a spotter just in case) but I took a chance and it worked out but don’t take chances, because it could hurt you. Hopefully I will have the chance to hear all of you share your PR accomplishments in the bench press! 


How to perform the bench press:

  1. Utilize a flat bench (lie back on it). Using a medium width grip on the barbell, lift the bar from the rack and hold it straight over you with arms locked (starting position) 
  2. While breathing in , lower the bar slowly to your middle chest
  3. Take a brief pause, push the bar back to the starting position while breathing out. Use your chest muscles when pushing the bar up, lock the arms and contract the chest – hold the bar for a second at the top and then come down slowly again
  4. repeat for the recommended amount of repetitions 
  5. When finished, place the bar back in the rack

What muscles are affected?

  • Chest
  • Front shoulders
  • lats
  • triceps

For beginners, I recommend using a spotter and even more intermediate and advanced athletes, it is good to have spotter when lifting a new PR or unsure amount of weight. There are many different variations of the bench press and the hand placement – which I will go over in a future post. The important thing is, to use your chest muscles when pushing up, put less strain on the arms and really contract those muscles. If you don’t have a spotter, using a smith machine for beginners is another good idea… until you are more comfortable on the barbell or until you have a proper spotter. Everyone knows this is a fundamental exercise, where it develops upper body strength. If you have experienced previous injuries or conditions – please consult your doctor before performing this exercise. 

  1. What is your bench press max? 
  2. How many reps are you lifting for your max? 

Fitness WonderWoman ,

Shay-lon xo


Published by WonderWoman & Fit

You can assume I have a love for fitness & a love for Wonderwoman -- both assumptions are correct. I am an ACSM certified personal trainer of 8+ years -- I currently reside in Ohio and live a simplistic life at the age of 29. If I am not lifting, I am eating, sleeping, traveling, exploring, or movie watching. I recently moved during a pandemic, now I am focused on self care (self love), building a business of my own in personal training, becoming a professional blogger, starting a podcast and doing things that make me happy! I am a sister, daughter, and loyal friend --- I love everyone's dog and I am on a mission to pet as many dogs as possible everywhere I go! LOL. My mission is to talk health (physical/mental), design programming, motivational speak, learn, grow, prosper, build others and make as many people smile as possible because I want nothing more than to be the change I seek in the world.

6 thoughts on “Bench Press PR & Video (Exercise How To)

  1. Hey well done on the PR and reaching 100lbs. A couple of other things to optimise technique and reduce the risk of injury are; forearms perpendicular to the ground/a straight vertical line from elbow to wrist throughout (reduces force on the elbow), keep elbows tucked in, try to bend the bar (this will keep you tight and allow a smooth bar path)

    Liked by 1 person

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