Bench press: The expert technique for massive and powerful pecs

The bench press is the most popular weightlifting exercise in the world, but it’s also the one that causes the most shoulder injuries when performed incorrectly. To transform your upper body and lift heavier weights, you need to understand that strength doesn’t just come from your arms, but from precise joint alignment. Coaching expert David Costa gives us the keys to optimizing this movement [ 00:16 ].

The fatal error: The shoulder that “goes forward”

The most common mistake in the gym is pushing the bar while letting the shoulders lift off the bench at the end of the movement.

Why is it ineffective?

Mechanically, if your shoulders rise and round forward, the pectoralis minor and upper trapezius muscles take over [ 01:06 ]. In this position, the pectoralis major can no longer perform its primary function: bringing the humerus closer to the body’s midline. As a result, you work your pectoral muscles less, lift less weight, and weaken your joints [ 01:18 ].

[Image of bad posture vs good posture in the bench press]

The 3 pillars of a perfect investment

For maximum efficiency and total safety, David Costa recommends applying the principle of “scapular fixation” even before unhooking the bar [ 01:25 ].

1. Retraction of the shoulder blades

Imagine you want to squeeze a coin between your shoulder blades. By bringing them together towards the inside of your back, you create a stable and solid base on the bench [ 02:13 ].

2. Lowering the shoulders

Pull your shoulders down (towards your feet). This action, combined with the retraction, allows you to naturally “puff out your chest”. Your rib cage is then projected upwards, which optimizes the working angle of the pectoral muscle fibers [ 02:19 ].

3. Stable support

This placement isn’t just for aesthetics: it locks your shoulder in an anatomically safe position. This provides stable support that allows your arms to produce a much greater pushing force [ 02:22 ].

Technical details for advanced practitioners

Once the basics are mastered, certain details allow you to take a step forward in terms of performance and stability [ 02:43 ].

• Elbow extension : The effort should not be seen as a closing of the body, but as an opening work where one simply seeks to unfold the elbow to bring the humerus back towards the rib cage [ 02:31 ].

• External rotation : A slight external rotation of the elbows (trying to “twist” the bar outwards) strengthens the scapula fixation and ensures an optimal bar trajectory [ 02:45 ].

Conclusion: Test before you load

Don’t try to beat your personal best today with this new technique. David Costa recommends testing these tips first with an empty barbell to properly memorize these new positioning reference points [ 02:57 ]. Once you feel your pecs working better thanks to this increased stability, you can gradually increase the weight and observe the evolution of your performance [ 03:02 ].