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deltabolic
✅ The PERFECT Bench Press Form

1️⃣ Grip the Bar Correctly – Place the bar at the base of your palm, close to your wrist, to maximize force transfer. To achieve this, slightly rotate your hand inward before gripping the bar.

2️⃣ Tuck Your Elbows – Keep your elbows slightly tucked (around 45-75° from your torso) to reduce stress on your shoulders and elbows, minimizing the risk of injury.

3️⃣ Maintain a Neutral Wrist – Avoid excessive wrist extension (bending backward), as this can strain your wrists. Keep your wrists stacked over your forearms for better control and power.

4️⃣ Lock Your Shoulders Down – Retract and depress your shoulder blades to create a stable base. This improves pressing strength and protects your shoulders from unnecessary strain.