7 Bench Press Basics You Need That I Teach Every Woman

Last night at my HW/WWLW gym we kicked off our next round of StrongHer in 42— and it was Bench Press night!

For many women doing this program, it was their first time ever bench pressing.

Some were nervous.

Most weren’t sure what to expect.

But by the end of class?

They were already getting stronger and loving how to bench press!

So what did we focus on?

Here’s what was on the whiteboard last night —the bench press essentials every lifter should master from beginner to advanced.:

✅ Set Up – 3 Step Set Up - Shoulders, Feet, Hands
✅ Hand Placement – Even and shoulder width apart (to start).
✅ Rack Height – A small detail that makes a big difference.
✅ Breathing – Big breath, brace hard, lower with control.
✅ Spotting – Safety first. Always lift with a plan.
✅ Safety – Spotters, safeties, focus and attention (no clips on the bar if you train alone)

And yes—we used the basics: 20kg/45lb bar.

I also have 2 lighter bars a technical barbell and women’s weightlifting barbell, but all the new women in my class used the standard bar and I spotted each one individually for their first set to make sure.

The bench press is one of the most technical lifts I teach—especially for women, where upper-body strength development often lags behind lower body.

But with coaching, confidence, and consistency, every single woman in class improved tonight after one session, and it’s only the beginning.

And that’s what WWLW is all about.

Learning. Lifting. Getting stronger—together.

Inside the WWLW App, you’ll find complete bench press programs, step-by-step coaching videos, technique tips, and everything you need to lift with strength and confidence. 💪 

We have bench press programs, teaching and coaching videos, bench only info and much more.

📲 Check out our WWLW App Bench Press Programs

Note: I have a promo on now where you can try your first month free!

It doesn’t matter if you are a beginner or experienced my programs and the WWLW app will help you.

Happy Benching!

Stay strong.

Coach Rob
Women Who Lift Weights

P.S. – In June, I’m relaunching StrongHer in 42 as an exclusive small group online coaching experience for 12 women—with online coaching, group support, personalized feedback, weekly check-ins, and full program and more.
Stay tuned.

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