In short, the bench press punishes arrogance, but its current reputation unfortunately encourages it.

If youre not careful, the bench press can crush both your ego and your body.

Get a Spotter or Learn How to Bail Out

Safety first.

You shouldhave a spotter.

Ideally your spot is a lifting partner who knows you and your limits.

The video above, byCanditoTrainingHQ, shows you how.

One particular method is benching without clipping in the weights.

Its not graceful, but it gets the job done.

Additionally,Omar Isuf, a strength performance coach from Toronto, suggestsbenching in the power rack.

Essentially, dont be dumb.

Bar height:Where you set the bar at rest on the rack depends on your arm length.

If you have to move your shoulders forward to reach up, then its too high.

If your elbows are bent in the starting position with the bar un-racked, its too low.

Head position:Your head position helps you set up your back on the bench.

Most people position their forehead under the bar.

Feet placement:Plant your feet firmly on the ground, period.

That means you oughta hold the bar in a way that doesnt bend your wrist back.

Most will do just fine around the bars knurlings.

Additionally: If its too low, its just a sweatband.

Simply, a good set up makes the rest of it go a bit smoother.

Ultimately, it comes down to whether youre planning on competing as a powerlifter.

If youre comfortable doing it

and

want to compete, youll definitely lift more weight.

If not, theres not much reason to doing it.

Go with what it’s possible for you to control and what feels good.

Its important to watch a good bench press in action.

How well youstabilize or braceyour body forms the bedrock of a strong, successful bench press.

With proper stability, you generate thatoomphfrom your whole body to lift that weight.

On the descent, its down and slightly arced out.

Tuck your elbows:Protecting your armpits is the cue that reminds people to tuck their elbows.

Pretend youre trying to squeeze a grape between them, keeping your shoulders on the bench at all times.

The tightness from bracing your abs, shoulders, and butt keeps you stable so it wont spill over.

Obviously, its best to have a professional teach you or critique your form.

For more reading, tryStrongLifts definitive bench press guideandNerd Fitness bench press 101 article.

Illustration by Nick Criscuolo.