5 simple steps to a stronger bench press

And they’re all before you do your first rep.

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July 20, 2026 5:04pm EDT

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Matte tone:

Hey there,

A stronger bench press starts before you even unrack the bar.

If your rack height, body position, grip, or shoulder setup is off, you can waste energy (strength) before the first rep begins.

Fortunately, you can also fix most setup mistakes with a simple five-point checklist.

For example, imagining that you’re bending the bar into an upside-down “U” as you unrack it helps engage your lats and stabilize the weight.

Here’s my full 5-setup routine for a safer, stronger bench press:

Enjoy!

Mike Matthews
Founder of Legion

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