How to master your bench press reps

Some people love them and some people hate them but the Flatback Barbell Bench Press is one of the most popular exercises to perform in the gym. But how many of us know what are the most important techniques for maximizing strength and power during each repetition? Today Iris & I will hit you up with some info we’ve come across and now use ourselves to bust out the perfect presses, don’t worry we got you covered. These tips will instantly help you on how to master your bench press reps! 


The first thing you need to do is determine your proper hand spacing on the bar. Lie down on the bench and unrack the bar as you normally would. Lower the bar to your chest and have your BFFF take note of the orientation of your forearms.  These should be as close to vertical at the bottom of the repetition as possible. Adjust your grip accordingly and take note of where your hands are in relation to the smooth rings on the bar.


Lay back on the bench and plant your feet on the floor. Your knees should bent at about an 80 degree angle. DON’T place your feet up on the bench, as you see me doing in the picture below. You will lose stability and potential power by doing this. Place your hands on the bar in the grip width that you determined while handspacing.


Remove the bar from the racks and begin lowering the bar under control to a point at the bottom of your  breastbone. Lightly touch the weight to your chest but don’t  bounce the weight off your chest as this can cause injury and will diffuse any tension you’ve built up in the pectorals, leading to reduction of the the effectiveness of the exercise alltogether.



As you start to change the direction of the bar and begin the press up, drive with the legs. Your leg power can actually help you bench press more weight!


Now push the weight up, in one smooth movement,  keeping your feet firmly planted on the floor. Be aware of your sticking point and try to drive the bar through it rather than letting the bar slow down as you come up to it.


Push the weight up, all the way to lockout. Re-rack if needed and there you have it you have just master your rep! Easy-peasy right? Try again and keep on trying ok?

We’d love to hear  your experience in the comments!


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