The bench press is one of the most popular upper-body strength exercises. It primarily trains the chest while also involving the triceps and shoulders.
Learning proper setup and control is important, particularly when you begin using heavier weights.
Muscles Worked
The bench press primarily targets:
- Chest
- Triceps
- Front shoulders
- Upper-body stabilizing muscles
Equipment
- Flat bench
- Barbell
- Weight plates
- Squat rack or bench press station
How to Perform the Bench Press
Step 1: Set Up on the Bench
Lie flat on the bench with your eyes positioned approximately underneath the bar.
Keep your feet firmly planted on the floor.
Step 2: Grip the Bar
Place your hands slightly wider than shoulder width.
Your grip should allow your forearms to remain relatively vertical when the bar reaches your chest.
Step 3: Unrack the Bar
Brace your core and upper back before lifting the bar from the rack.
Move it into position directly above your chest.
Step 4: Lower the Bar
Slowly lower the bar toward the middle of your chest.
Keep your elbows controlled rather than allowing them to flare excessively outward.
Step 5: Press
Push the bar upward while maintaining control.
At the top, your arms should be extended without aggressively locking your elbows.
Beginner Workout
Try:
3 sets × 8–12 repetitions
Rest approximately 1–2 minutes between sets.
Common Mistakes
- Using too much weight
- Bouncing the bar off the chest
- Lifting the hips excessively
- Losing control of the bar
- Training without a spotter when using challenging weights
Beginner Alternative
If you’re uncomfortable with the barbell, start with dumbbell bench presses or a chest press machine.
Safety First
When bench pressing heavy weights, use a spotter or appropriate safety equipment. Never sacrifice technique simply to lift more weight.
Conclusion
The bench press can be an excellent addition to a well-designed strength program. Start with manageable resistance, focus on controlled movement and gradually progress over time.