Bench Press
The bench press is the king exercise for chest development, also engaging the anterior deltoids and triceps.
Bench Press — The Fundamental Chest Exercise
The bench press is one of the three fundamental strength movements in weight training (along with the squat and deadlift). Practiced for decades in every gym worldwide, it remains the benchmark exercise for evaluating upper body strength and building a powerful, well-developed chest.
Muscles Involved
- Pectoralis major: the primary target muscle, responsible for horizontal adduction of the arm.
- Anterior deltoid: assists in the push, especially during the initial phase of the movement.
- Triceps brachii: responsible for elbow extension during lockout.
- Serratus anterior: stabilizes the shoulder blades against the rib cage.
Step-by-Step Instructions
Step 1 — Setup
Lie flat on the bench with your feet flat on the floor. Squeeze your shoulder blades together and press them into the bench. Keep your glutes in contact with the bench and create a slight natural arch in your lower back.
Step 2 — The Grip
Grip the bar with a pronated grip (palms facing forward) slightly wider than shoulder width. Your wrists should remain straight and aligned with your forearms.
Step 3 — The Descent
Unrack the bar and position it above your chest. Lower the bar in a controlled manner over 2-3 seconds until it lightly touches your sternum. Your elbows should form roughly a 45-degree angle with your torso.
Step 4 — The Press
Press the bar vertically while exhaling, without fully locking out the elbows at the top of the movement. Maintain tension in the pectorals throughout the entire range of motion.
Sets and Reps
For hypertrophy: 4 sets of 8-12 reps with 60-90 seconds rest. For strength: 5 sets of 5 reps with 2-3 minutes rest. Beginners: start with just the empty bar (20 kg / 45 lbs) to master proper technique.
Common Mistakes
- Bouncing off the chest: never bounce the bar off your sternum — this reduces muscular tension and risks injury.
- Excessive back arch: a slight arch is normal, but an exaggerated arch reduces range of motion and shifts the load to the shoulders.
- Elbows flared at 90°: this position puts the shoulders at risk. Keep a 45-75° angle between your elbows and torso.
Safety Tips
Always use safety bars or a reliable spotter. Never attempt a max lift alone. Warm up progressively with lighter sets. If you experience shoulder pain, reduce the load and check your shoulder blade positioning.
Variations
- Dumbbell bench press: greater range of motion, unilateral work.
- Incline bench press: emphasizes upper chest.
- Decline bench press: emphasizes lower chest.
- Close-grip bench press: emphasizes triceps.
Who Is This Exercise For?
The bench press is suitable for all levels. Beginners use it to build a strength foundation, while advanced lifters incorporate it as the primary exercise in their chest session. It is also essential for powerlifting competitors.