Discover why the bench press gets a bad rap and how to fix your form for max strength, size, and safety. Learn pro-level techniques from NFL vet and Power Athlete CEO John Welbourn ...

So adhere to all good bench press rules for body position. That means heels flat on the floor, glutes and abs squeezed, and elbows driving into the bench—and never bounce the weight off your torso.

How much weight men should be able to bench press is dependent on many factors. Here's what's considered a good bench press weight, per fitness experts.

Smart Bench Rules Eb says: Your arms are executing a different motion than a standard bench press, but your lower body is not. So adhere to all good bench press rules for body position .