Stereotypically, bench press isn’t the first thing that a woman would choose to do. Hip thrusts, squats, deadlifts yes, but bench press - not so much. You know we want to challenge stereotypes at StrongHer - which is why we love to encourage women to bench press. In fact members that come through our doors will do just that! 

The flat barbell bench press is a staple chest and push exercise (and one of the powerlifting trio too!) so you probably see all the men in the gym hogging the bench in front of the mirror and grunting like there’s no tomorrow! 

But gals, you are missing out if this isn’t in your gym workout - it’s such a good exercise and makes you feel strong A.F. As always, starting something new or taking another look at your form and technique can be a bit daunting, so we’ve broken it down into four key things that you need to look out for. 

Mistake: flaring your elbows too much

How to fix:

Flaring your elbows at 90 degrees - almost in line with the barbell - can place undue stress on the shoulders and limit your range of motion. Keeping your elbows too close to your body (less than 45 degrees) puts a lot of pressure (literally and figuratively) on your triceps - which should not be the prime mover (your chest!) in the conventional bench press. Think about that in between angle - 45 degrees is the sweet spot here! You could also think about the way you keep your elbows when doing push ups - it’s exactly the same movement pattern! 

Mistake: grip too wide/too narrow

How to fix: 

The conventional bench press requires you to have your arms slightly wider than shoulder width apart. Now it’s important to note that, as many things in fitness, the olympic 20kg barbell (which is your standard barbell) has been designed for men, so using the little lines on it as a reference point as to where to place your hands might not be ideal for you (most women have narrower shoulders than the average men). So, lay flat on the bench (yes, including your shoulder blades - more on that later) and position your hands slightly further than shoulder-width apart. It’s worth trying a few different grips to see what works best for you. There should be no shoulder strain, tightness or pain, and you should be able to go through the full range of motion easily - this is how you’d know you’ve nailed your grip!

Mistake: Bouncing the bar off your chest

How to fix:

The faster we do cardio, the more difficult it is (think jogging vs sprinting). Strength training is exactly the opposite - the slower we go through the movement, the more difficult it is because it increases how long the muscle is under tension. So if you’re flying through your bench press reps - well, you’re doing it wrong! Lower the bar with control, lightly touch your chest, press it back up, repeat. If you’re finding it really easy then consider increasing the weight on the bar too!

Mistake: shoulder blades not in place

How to fix:

You want your shoulder nice and stable on the bench when you’re about to push all that weight up. If your shoulder blades (scapulae) aren’t retracted, you risk pushing with your shoulder rolled up forward. This is one of the most common ways to injure yourself during benching!! So what should you do instead? Imagine there’s a pen in between your shoulder blades and you’re trying to pinch it and keep it there. This will position your shoulder blades flat on the bench - which is exactly what we want! Now your shoulders are happy and safe, and you can engage your chest better & lift heavier!

If you’re not sure where to start with bench press and you’d prefer some face to face support and guidance - make sure you’re on our waitlist to join and become a member! Sign up here.