Filming your bench press is one of the fastest ways to clean up technique and make measurable progress.
But only if you set the camera up correctly.
Poor angles hide mistakes. Bad placement distorts bar path. A shaky setup makes everything harder to analyze.
Here’s how to film bench press properly so you can actually use the footage.
Why Filming Your Bench Press Matters
The bench press looks simple. Lower the bar. Press it back up.
In reality, small details determine whether you get stronger or stall.
Bar Path Analysis
A straight bar path is rare.
Most lifters either press too vertically or drift the bar forward over their shoulders. From the right angle, you can clearly see:
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Whether the bar touches at the same point every rep
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If the bar drifts toward your face at lockout
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If fatigue changes your path mid set
Without video, you are guessing.
Shoulder Positioning and Elbow Flare
Are your shoulders staying packed? Are your elbows flaring too early?
From the side, you can see:
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Whether your upper back stays tight
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If elbows tuck on the way down
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When elbow flare begins on the way up
This is especially helpful for remote coaching. Instead of vague feedback, your coach can give precise corrections.
Lockout Consistency
Many missed reps happen at lockout.
Video shows whether:
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You are losing tension at the top
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Your wrists are stacked correctly
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The bar slows dramatically in the last few inches
If you are serious about improving, filming becomes part of your system.
If you need a broader breakdown of setup principles across lifts, start with our guide on how to film yourself in the gym.
And if you are unsure how to safely secure your phone, especially when mounting your phone to a rack, that setup matters more than people think.
The Best Camera Angles for Bench Press
If you are wondering about the best angle to film bench press, this is where most people get it wrong.
Side View – The Gold Standard
This is the standard for a reason.
Set the camera 90 degrees to your body, level with the bar.
Why it works:
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Captures full bar path
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Shows elbow tracking
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Clearly displays touchpoint on the chest
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Reveals lockout mechanics
For technique analysis, nothing beats a clean side view.
If your goal is to record bench press form accurately, this is the angle to use.
45-Degree Front Angle
A slight front angle can work for certain goals.
It shows:
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Chest engagement
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Shoulder positioning
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Symmetry between left and right
However, it is less precise for strict bar path analysis. The angle can distort how straight the bar actually moves.
Useful for content. Less ideal for detailed technique work.
Overhead Angle
In commercial gyms, this is rarely practical.
It requires either a high mount or elevated platform. That said, advanced content creators sometimes use it to analyze grip width and symmetry.
For most lifters, it is unnecessary.
If you want to refine placement across movements, see our breakdown of camera positioning for different lifts.
Where to Place Your Phone When Filming Bench Press
Your bench press camera setup should be stable, safe, and unobtrusive.
Inside the Rack – Side Upright Placement
This is the cleanest solution.
Mount your phone to the rack upright at about chest height. Position it slightly forward so the bar does not block the lens.
Keep it clear of:
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J hooks
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Safety arms
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The bar path
Using a Magnetic Phone Mount makes this simple. It attaches directly to the upright without a tripod footprint.
Outside the Rack
Mounting on the outside upright works well too.
Pros:
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Less risk of bar contact
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Slightly wider field of view
The tradeoff is a slightly less centered angle, which can make bar path look more curved than it is.
Avoid Floor-Level Placement
Placing your phone on the floor is usually a mistake.
Problems include:
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People walking in front of it
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Plates rolling into it
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Obstructed view from benches or gym bags
If you are unsure about stability and safety, read Is It Safe to Use a Magnetic Mount in the Gym? before experimenting.
How High Should the Camera Be?
Height matters more than people expect.
The lens should align roughly with the bar path at mid range.
That usually means:
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Around chest height when you are lying on the bench
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Level with the bar at the midpoint of the press
Avoid extreme upward angles. They exaggerate lockout and make the bar look higher than it is.
Avoid high downward angles. They hide elbow tracking.
A simple rule:
Keep the camera level with the bar and capture your body from feet to full lockout in frame.
That gives you complete context.
Common Bench Press Filming Mistakes
Most filming issues come from small positioning errors.
Camera Too Close
This leads to:
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Cropped lockout
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Distorted bar path
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Missing foot position
If the bar nearly hits the lens, you are too close.
Step back slightly and zoom if needed.
Camera Too Far
Too much distance makes it hard to analyze:
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Elbow angle
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Wrist stacking
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Subtle bar drift
The goal is clarity, not cinematic wide shots.
Blocking the Walkway with a Tripod
Tripods take space.
In busy gyms, they create friction. People trip over legs. Staff get annoyed.
If you are comparing setups, look at a tripod vs magnetic setup and decide what fits your environment.
How to Film Heavy Bench Attempts Safely
Heavy sets require extra attention.
Before you unrack:
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Make sure the mount is outside the bar’s trajectory
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Physically test stability by lightly shaking the rack
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Confirm the phone is locked into position
Do not adjust your mount between heavy attempts unless necessary. Small changes can shift your angle and make comparison difficult.
Check footage between heavy sets. Do not wait until the session ends and realize you missed the best lift.
Bench Press Setup for Different Goals
Your filming style should match your objective.
Powerlifting Form Check
Keep it strict.
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Pure side angle
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Clear view of pause on the chest
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Full lockout visible
This is about technical accuracy.
Hypertrophy Training
You can experiment slightly.
A mild angle can highlight:
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Chest contraction
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Tempo control
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Stability under fatigue
You still want usable footage, but aesthetics matter more here.
Social Media Content
Now framing changes.
Consider:
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Slightly wider view
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Face visible during the press
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Balanced lighting
As we expand into lighting and filming accessories, this is where those tools will matter most.
Solo Bench Press Filming Setup (Step-by-Step)
If you train alone, keep it simple.
Step 1: Attach mount to rack upright
Use a magnetic mount for squat rack positioning that keeps the phone secure and off the floor.
Step 2: Adjust to a side view
Line it up 90 degrees to your body.
Step 3: Test record
Do a short 3 to 5 rep warm up and review.
Check:
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Full bar path visible
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No cropping at lockout
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Feet and shoulder position in frame
Step 4: Perform a warm-up check
Make final angle tweaks before heavy sets.
If you want more rack specific mounting options, see Best Phone Mount for Squat Rack for detailed comparisons.
FAQ – Filming Bench Press
What is the best angle to film bench press?
The best angle to film bench press is a 90 degree side view. It captures bar path, elbow tracking, touchpoint, and lockout clearly. For a broader overview of positioning, see how to film yourself in the gym.
Should you film bench press from the side or front?
For technique analysis, film from the side. A front angle can show chest engagement and symmetry, but it distorts bar path and makes detailed form review harder.
How far should the camera be from the bench?
Far enough to capture your entire body from feet to lockout, but close enough to clearly see elbow angle and wrist position. Usually one rack upright away from the bench is ideal.
Can you mount your phone on a squat rack for bench press?
Yes. A Magnetic Phone Mount can attach directly to a steel rack upright, keeping your phone secure and out of the walkway. This is often safer and cleaner than a tripod.
How do you film bench press without a spotter?
Mount the phone before your working sets. Test stability. Review footage between sets rather than adjusting mid lift. Following the principles in how to film yourself in the gym helps ensure a repeatable setup even when training solo.
Final Recommendations for Filming Bench Press Properly
If you remember nothing else, remember this:
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Prioritize the side angle
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Keep the mount stable
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Avoid blocking others
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Review footage consistently
Filming works only if you actually look at the footage.
Over time, you will start noticing patterns. Bar drift. Early elbow flare. Inconsistent touchpoint. Those small corrections compound.
For a broader breakdown across lifts, check our complete guide to gym filming.
And if you want a simple way to secure your phone without cluttering the floor, the Magnetic Phone Mount makes it easier to get the angle right every time.
