Instantly Improve Your Bench Press Form

BARBELL BENCH PRESS TUTORIAL | Full Breakdown: Grip Width, Leg Drive, Breathing, Bar Path & Core Stability. PR on Your Next Lift by Fixing Your Form!

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Ready to fix your bench press form and start pressing more weight safely and efficiently? In this quick 1-minute barbell bench press tutorial, we’ll walk you through every essential cue you need to master this foundational lift.

Whether you’re brand new to the gym or an experienced lifter looking to tighten up your technique, this video covers key concepts that often go overlooked — from proper bench press setup and grip width to leg drive, shoulder positioning, breathing technique, and even how to generate full-body tension using the Valsalva maneuver.

🧠 What You’ll Learn in This Bench Press Breakdown:

✅ Bench Press Setup

It all starts with the right foundation. We show you how to get tight on the bench, set your feet, and create a powerful arch that supports proper bar path and reduces injury risk. Your bench press setup plays a major role in core stability, shoulder positioning, and overall bar control.

✅ Grip Width

Choosing the right grip width can make or break your lift. Too wide or too narrow, and you risk straining your joints or limiting your range of motion. We’ll show you how to find your ideal grip to optimize barbell control, maintain joint integrity, and press more weight with confidence.

✅ Leg Drive & Full Body Tension

Your legs aren’t just there to dangle. Learn how to use leg drive to create full body tension and transfer power from the ground up into the barbell. This technique isn’t just for powerlifters — it’s essential for anyone looking to increase bench press numbers while staying stable and strong throughout the movement.

✅ Breathing Technique & the Valsalva Maneuver

Correct breathing technique is a game-changer for strength and safety. We break down how to brace your core and breathe using the Valsalva maneuver, which increases intra-abdominal pressure and helps you maintain tightness through the lift. Mastering this will significantly improve your core stability and bar control.

✅ Bar Path

Many lifters miss this: your bench press bar path shouldn’t be straight up and down. We explain the slight “J” curve that creates mechanical advantage, protects the shoulders, and keeps you lifting efficiently.

✅ Shoulder Positioning

Poor shoulder positioning leads to instability and pain. We show you how to set your shoulders by retracting and depressing your scapulae to lock in a strong base, reduce the risk of injury, and keep your press on track.

✅ Core Stability

Even on the bench press, your core stability is critical. Learn how your abs, obliques, and even glutes contribute to overall tension and bar control. We show you how to turn your body into a single, connected unit so your bench press becomes more than just a chest movement — it becomes a full-body expression of strength.

📈 Why This 1-Minute Bench Press Tutorial Works
This isn’t just another “how to bench press” video. This is a fast-paced, focused guide that teaches you how to implement bench press cues used by elite lifters and strength coaches. These aren’t gimmicks — they’re foundational principles that improve performance and reduce injury risk.

Whether you’re trying to increase your bench press, overcome a strength plateau, or simply lift safer, this tutorial has you covered with precise, actionable instruction.

You’ll walk away with a better understanding of:

How to create a powerful, repeatable bench press setup
How grip width affects strength, stability, and joint health
How to generate force through leg drive
How to breathe and brace properly using the Valsalva maneuver
How to align your bar path for maximum efficiency
How to position your shoulders to protect against injury
How to use core stability to increase control and pressing power


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This is how we train at Infinite Motion Coaching — no fluff, just real, clear coaching designed to make you stronger, safer, and more confident under the bar.

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