The barbell must be above the crooks of the elbowsĬheck out my other article that discusses your elbow position in the bench press.The barbell must be above in line with the forearm from a side view.The forearm must be vertical from a side view.The bench press touch point must meet a certain criteria of your bench press technique: In this article, I will lay out the principles that you can apply to the bench press so you can find out exactly where the barbell needs to touch during the bench press depending on how you are performing it. The wider your grip, the higher the barbell will touch your chest. The narrower your grip, the lower the barbell will touch your chest. So where should the barbell touch on your chest during the bench press? The barbell should touch on the area between the lower pec muscles and the lower sternum during the bench press. Where the barbell touches matters because bringing it in a wrong place makes the exercise harder than it needs to be. The changes in grip width will also change where the barbell touches your chest during the bench press. Everyone will have a different point on their chest where the barbell makes contact because everyone has different arm lengths.
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