The bench press is perhaps the most popular exercise we see done in gyms, but unfortunately so many lifters do it incorrectly. I often notice that guys press more with their shoulder than their chest, and this is verified when I ask them where they feel it and the reply, “In my delts! They are on fire!” Since I want to see everyone getting the most out of their workouts, let me break down the proper way to do a bench press so that everyone can have a shot at owning a freakish chest.

1. Lie on the bench with your eyes looking directly at the bar and feet planted on the ground.
2. Place hands just outside shoulder width and squeeze shoulder blades together. Stick your chest out so shoulders are back and there is a slight arch in lower back
3. Lift bar and lower slowly to chest to about nipple level.
4. Explode at bottom while keeping form tight and torso locked in position.

Let’s remember this isn't a race! Focus on form and stay in control and you will efficiently work the chest.

Editor’s Note: Luke Cameron is a competitive natural bodybuilder and also an official All American EFX Board Rep.