The Ultimate Barbell Bench Press Setup Checklist For Bigger Strength Numbers

Mastering the Bench Press: A Comprehensive Setup Checklist

When it comes to the bench press, many lifters focus solely on their pecs, but a strong bench press requires a holistic approach, engaging multiple muscle groups to ensure a safe and effective lift. According to coach Matt Wenning, a former all-time world record holder in powerlifting with a 611-pound raw bench press, a proper setup is crucial for maximizing strength and preventing injuries. In this article, we’ll walk you through a seven-step checklist to help you perfect your bench press setup.

Step 1: Body Position

To initiate a strong bench press, you need to establish a solid body position on the bench. This involves sliding onto the bench so your eyes are directly under or slightly behind the bar, with your head, upper back, and glutes in contact with the bench. As Wenning notes, “The key is getting your eyes under the barbell. Get that right before you grip it.” Internally, focus on retracting your shoulder blades hard into the bench and pulling them down toward your back pockets. Externally, set your eyes directly under the bar in the rack.

Step 2: Foot Position and Foot Drive

Your legs are a primary foundation of the bench press, providing a stable base for force transfer from the floor to the bar. Plant your feet firmly on the floor, with your feet slightly outside hip width to improve stability. Drive your feet hard into the floor without lifting your glutes, while maintaining tension through your legs. As Wenning advises, “If your feet slide or your hips come off the bench, the rep is compromised. Stop the set, rerack the bar, and rebuild full-body tension before pressing again.”

Step 3: Rooting and Lower-Body Tension

To press big, you need to create a stable anchor with your lower body. Root your feet into the floor by generating slight external rotation at the hips, and maintain steady pressure through your foot. Squeeze your glutes to lock your pelvis in place, ensuring your torso remains solid and your bar path clean. As Wenning notes, “If your knees cave in or your hips shift while pressing, you lost your root. Reset and rebuild tension before the next rep.”

Step 4: Grip Width and Hand Position

Your grip sets the tone for a successful bench press. Take an even grip on the bar, with your hands just outside shoulder width, and adjust based on comfort. Place the bar low in the palm, not up in the fingers, and ensure your hands and wrists are in line with your elbows. As Wenning advises, “If your wrists bend back as soon as you unrack, stop, rerack, and reset before you press. Think of the grip like a punch—straight wrists, stacked joints, and full thumb contact.”

Step 5: Scapular Position and Upper-Back Tension

Creating a stable base with your upper back before you start helps maintain a consistent bar path and shortens the range of motion without compromising rep quality. Pull your shoulder blades down and back before unracking, letting your chest rise naturally from scapular tension. As Wenning notes, “If your shoulders roll forward as the bar touches your chest, you’ve lost tension. Reset the rep.”

Step 6: Breathe and Brace

A proper breath and brace are essential for maintaining strength and stability throughout the press. Take a deep 360-degree diaphragmatic breath, expanding your belly, sides, and lower back, and brace your core as if preparing to take a punch. As Wenning advises, “Benching with a belt can be effective for many lifters. Driving the abs into the belt increases intra-abdominal pressure, improves torso stability, and helps transfer leg drive into the press without losing position.”

Step 7: The Unrack

A clean, unracked setup positions you for a strong press. Keep your arms straight, pull the bar out of the rack, and guide it into a stacked position over your shoulders. As Wenning notes, “If you feel your shoulders shift or your elbows bend during the unrack, stop and reset. A sloppy unrack places the shoulders in a compromised position and increases the risk of injury before the rep even starts.”

The Green Light Checklist

Before starting, take one deep breath and run this final system check to ensure you’re in a position of strength. Verify that your feet are rooted and driving into the floor, legs are tight, glutes are engaged, shoulder blades are pinned, grip is tight and even, brace is solid, and the bar is stacked over your shoulders.

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Common Setup Mistakes

Common bench press setup mistakes stem from poor position and a lack of tension. Fixing these before you unrack will do more for your press than most accessory work. According to Wenning, common mistakes include poor foot and lower body position, not setting your upper back, and incorrect grip, wrist, and elbow position. By addressing these issues and following the seven-step checklist, you’ll be well on your way to a stronger, safer bench press.

Learn more about perfecting your bench press setup and increasing your strength numbers Here

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