26/08/2026
Competition-style bench press setup.
Here's exactly how I do it, step by step.
1️⃣ Sit on the edge of the bench so you don't bang your head on the bar when you lie down.
2️⃣ Place your body far back so you can set up your legs and grip.
3️⃣ Use a bulldog grip: the bar crosses diagonally across your palm, from the ulna bone to above your thumb.
4️⃣ Create tension through your heels.
5️⃣ Position your torso so your chin is at bar level.
6️⃣ Retract your shoulder blades and pull your shoulders down while maintaining pressure through your heels.
7️⃣ Place your elbows under the bar, take a full breath, and unrack.
8️⃣ Keep your elbows under the bar throughout the movement.
9️⃣ As the bar descends, bring your chest up.
🔟 Maintain tension throughout your body.
This is the technique that separates a good lift from a great one. Small details, big results.
Whether you're just starting out or already competing, I coach lifters at every level through my own web app, built to make training and progress tracking simple and efficient, no matter where you are in the world.
Want a setup like this built specifically for you? DM COACH.
