How to Bench Press Correctly – Setting up Better on the Bench

Here is a quick video that I put together to show what stretches and activation drills can help you setup better on the bench which will allow you to perform the bench press correctly. While this video shows dumbbell benching, the setup and drills work for benching with a barbell as well.

Here is the quick warm-up sequence in the video:

1. Activate the Upper Back: Band-Resisted Retractions
2. Relax the Chest and Shoulders: Chest Stretch (multiple angles)
3. Relax the Lats and Triceps: Lat and Tricep Stretch