The bench press is a crucial strength training exercise for shaping your upper body. This guide will simplify the bench press, covering the muscles it targets, strength goals for both men and women, and easy-to-follow steps for perfecting your technique.
Uncover important details like grip width, hand positioning, elbow placement, and the vital role of shoulder blades and leg drive.
Discover the secrets of the bench press arch and different variations that focus on specific muscle groups, enhancing your results and helping you achieve a strong, balanced physique. Let’s enhance your bench press skills!
Table of Contents
Muscles Worked in the Bench Press
The bench press mainly works the chest and front deltoids. It also engages the triceps to a lesser extent. This compound exercise is excellent for building strength and muscle in these vital upper body muscles.
Bench Press Strength Standards
Bench Press Strength Standards provide a way to measure your performance in this important weightlifting exercise. They are guidelines for both men and women at different skill levels. Here are the recommended targets:
Beginners:
- Men: Aim for around 54 kg (119 lb).
- Women: Aim for around 25 kg (55 lb).
Novice Lifters:
- Men: Target 80 kg (176 lb).
- Women: Target 37 kg (82 lb).
Intermediate Lifters:
- Men: Strive for 100 kg (220 lb).
- Women: Aim for 47 kg (104 lb).
Advanced Levels:
- Men: Aim for 120 kg (265 lb).
- Women: Target 58 kg (128 lb).
Elite Lifters:
- Men: Reach for 168 kg (370 lb).
- Women: Aim for 90 kg (198 lb).
These standards provide realistic goals and motivation for those looking to improve their bench press strength and overall fitness.
Bench Press Form: Detailed Instructions
The bench press is a fundamental strength training exercise that targets the chest, shoulders, and triceps. To maximize its benefits and minimize the risk of injury, proper form is crucial. In this detailed guide, we will break down every aspect of bench press form, from setup to execution.
Position on the Bench:
Head, Upper Back, and Glutes: When you lie on the bench, ensure that the back of your head, your upper back, and your glutes maintain contact with the bench throughout the entire lift. This contact provides stability and a solid foundation for the exercise.
Feet: Your feet should be flat on the floor during the bench press. This provides a stable base and allows you to generate power from your lower body if needed. Position your feet so that they are not too far forward or backward. They should be under your knees and approximately shoulder-width apart.
Bar Position: Position yourself on the bench so that you can easily unrack the bar without excessive strain. If you are too close to the foot end of the bench, unracking the bar can be difficult. Conversely, if you are too close to the head end, you risk hitting the rack when lifting. A good guideline is to align your eyes or nose directly below the racked bar. This position allows for easy unracking without the risk of hitting the rack during the lift.
Adjust for Height: Adjust the bench height or use blocks under your feet if necessary to achieve the proper setup. Your eyes should align with the bar, and your body should form a stable, flat platform.
Grip Width:
The grip width you choose influences the muscles worked during the bench press and your overall performance. Grip width depends on your anatomy and your specific goals:
Wide Grip: A wide grip, typically slightly wider than shoulder-width, places greater emphasis on the chest and front deltoids. This grip style allows you to lift more weight due to increased chest involvement.
Medium Grip: A medium grip, roughly 1.5 times shoulder-width, provides a balance between chest and triceps engagement.
Close Grip: A close grip, about shoulder-width or narrower, shifts the focus toward the triceps. This grip style is effective for triceps strength and development.
Research has shown that grip width significantly affects performance. For example, in a wide-grip bench press, your chest and front deltoids contribute approximately 78% of the force required to lift the bar, while your triceps contribute 22%. In contrast, a close-grip bench press shifts the balance to 63% chest/front deltoid and 37% triceps contribution.
In powerlifting competitions, the maximum allowed grip width is typically 81 cm between your hands, marked by rings on the barbell. Your index fingers should cover these rings for proper positioning.
Hand Position:
Your hand position on the bar is another critical aspect of bench press form:
Thumb Position: Ensure your thumb is positioned on the opposing side of your other fingers, wrapping around the bar. Avoid using a thumbless grip, as it’s not allowed in powerlifting and poses a high risk of dropping the bar, leading to potential injury.
Bar Placement: Hold the bar as close to the base of your palm as possible, near or directly above your wrist. This minimizes leverage on your wrist and enhances stability.
Balancing these two points—keeping your thumb around the bar while positioning it low in your hand—can be tricky. One solution is to slightly rotate your hands inward so that the barbell rests diagonally in your palm.
Additionally, avoid keeping your wrist completely straight during the lift, as it can lead to balance issues and the risk of dropping the bar. Instead, tilt your wrist slightly backward to secure the barbell in your hand effectively.
Elbow Position:
Determining the ideal position for your elbows during the bench press depends on various factors, including grip width, anatomy, and training goals:
Wide Grip: A wide grip typically leads to elbows pointing outward, away from your body.
Close Grip: A close grip keeps your elbows closer to your sides.
Medium Grip: For lifting maximal weight, an in-between position, around 45 degrees from your sides, is often effective. Experiment to find the elbow position that feels most comfortable and suits your body.
The key is to maintain a consistent elbow position throughout the lift. Your choice of grip width will largely dictate your elbow alignment. Ensure that your elbows do not flare out excessively, as this can place unnecessary strain on your shoulder joints.
Shoulder Blades:
Proper positioning of your shoulder blades is crucial for shoulder health and overall stability during the bench press:
Retraction: Before unracking the bar, pull your shoulder blades down and back. Imagine tucking them into your back pockets but on opposite sides (right shoulder blade into the left pocket and vice versa).
Maintain Position: Set your shoulder blades in this retracted position before unracking the bar. Keeping them retracted and pulled down is essential throughout the entire set, including the lifting phase. This might require practice, especially when pressing the bar upward.
By maintaining this shoulder blade position, you protect your shoulder joints, enhance stability, and create a solid base for pressing heavier weights.
Foot Position:
Your foot position plays a significant role in providing stability and support during the bench press:
Plant Your Feet: Ensure that your feet remain firmly planted on the floor throughout the lift. Avoid fidgeting or lifting your feet, as this compromises stability.
Full Foot vs. Toes: In some powerlifting federations, you are required to keep your entire foot on the floor. However, in other situations or gym settings, some lifters prefer going up on their toes. Going on your toes can create a higher arch in your back, potentially allowing you to lift more weight despite a slight loss of stability.
For most lifters, placing their feet hip-width apart with knees bent at a 90-degree angle or slightly more provides a comfortable and stable position. Once you’ve set your foot position, refrain from moving your feet during the lift, except when unracking if you choose to go up on your toes temporarily.
Leg Drive:
Leg drive is a misunderstood concept in the bench press. It’s essential to clarify what leg drive entails and how to use it correctly:
Leg Drive Purpose: Leg drive involves applying a slight push with your legs to stabilize your lower body and create tension throughout your body. This added stability can help you lift more weight effectively.
Avoid Heaving: Leg drive is not about using your legs to lift the bar. You should not push your feet down into the floor to lift your body. This action can lift your buttocks off the bench, which is not allowed in powerlifting and is generally unsafe.
Instead, use leg drive by pushing horizontally with your feet, away from the foot end of the bench. Apply just enough force to keep your feet still but maintain friction for stability. Your feet should remain completely stationary throughout the entire lift.
Bench Press Arch:
The bench press arch is a topic of debate among lifters. It involves creating an arch in your upper body by bending your spine backward. Here’s what you need to know about the bench press arch:
Shortening Range of Motion: The primary benefit of the bench press arch is that it shortens the range of motion. By arching your back, you eliminate the weakest part of the bench press—the bottom portion. This allows you to lift more weight because you’re not lifting from a dead stop.
Shoulder Stability: The arch stabilizes your shoulder blades. Tilted backward, your body’s weight shifts onto your shoulder blades, helping to keep them in place during the lift. This increased shoulder stability can reduce the risk of shoulder injuries.
Less Shoulder Mobility: Some individuals lack the shoulder mobility required to lower a barbell to their chest when lying flat on a bench. An arch decreases the required range of motion for the shoulder joints, making it more accessible for those with limited mobility.
Pec Engagement: The arch may enable more effective use of your pectoralis major (chest muscles) since the muscle fibers are oriented downward. Pressing at a slight decline, as created by the arch, may engage the chest more effectively.
The decision to use an arch depends on your individual circumstances and goals:
Benefits for Most Lifters: Many lifters find that a small arch improves shoulder stability and overall comfort during the bench press. It’s a technique that may help you lift more weight safely.
Powerlifting Consideration: If you’re competing in powerlifting and aim to lift as much weight as possible within the rules, experimenting with an arch is essential. Some lifters significantly benefit from arching in competition.
Ultimately, whether or not to use an arch is a personal choice. However, if you choose to use one, ensure it’s within the guidelines of your training goals and federations’ rules.
Should You Pause With the Bar on Your Chest, or “Touch and Go”?
The choice between pausing with the bar on your chest and performing a “touch and go” bench press depends on your training goals and, if applicable, the rules of your sport:
Powerlifting: In most powerlifting federations, you must pause the bar on your chest when competing. After receiving the “Press!” command, you press the bar to full arm extension. Therefore, if you’re training for powerlifting, it’s essential to incorporate paused bench presses into your routine, especially as competitions approach.
Non-Powerlifting Training: If you’re not training specifically for powerlifting, pausing on your chest is optional. While it may not offer additional muscle-building benefits compared to a controlled reversal (touch and go), it can help you refine your technique by slowing down the lift. Pausing also strengthens your ability to lift from a dead stop, improving your strength off the chest.
When using the touch and go method, be sure to avoid bouncing the bar off your chest. Bouncing can lead to injury, such as rib or sternum damage, and should be avoided at all costs.
Bar Path:
Understanding the bar path in the bench press is essential for proper execution:
Non-Straight Path: The barbell does not follow a straight line during the bench press. Instead, it follows a slope that moves toward your feet as you lift.
Novice vs. Elite Bar Paths: Research has shown that novice bench pressers often begin by pushing the bar straight up and then toward their head. In contrast, elite bench pressers, lifting significantly heavier weights, typically push the bar toward their head first and then straight up.
Experimentation: It may be worth experimenting with different bar paths, especially shifting the weight closer to your shoulders on the way up. However, use safety racks to prevent misgrooving and potential accidents.
Learn more: Best Exercises for Building Muscle and Strength
Bench Press Variations
The bench press is a timeless compound exercise renowned for its ability to boost upper body strength and muscle mass. But there’s more to it than the standard flat bench press. In this guide, we’ll dive into a variety of bench press variations that can help you focus on specific muscles, overcome plateaus, and enhance your overall bench press performance.
1. Close-Grip Bench Press:
The close-grip bench press is a staple variation that primarily targets the triceps while still engaging the chest and shoulders. This exercise involves using a narrower grip on the barbell, typically with your hands positioned shoulder-width apart or slightly narrower.
Benefits:
Triceps Emphasis: The close grip places a greater load on the triceps, making it an excellent choice for triceps strength and development.
Lockout Strength: This variation can improve your lockout strength, which is beneficial for powerlifting and enhancing your overall bench press performance.
Variety: Introducing the close-grip bench press into your routine adds variety and challenges your muscles in new ways, potentially breaking through strength plateaus.
Execution:
Lie on the bench with your back, head, and glutes in contact with the bench, maintaining proper form.
Grip the bar with your hands positioned shoulder-width apart or slightly narrower, keeping your elbows tucked close to your sides.
Lower the barbell to your chest, then press it back up to full arm extension.
Maintain control throughout the movement, avoiding bouncing the bar off your chest.
Learn more: How to Do Close-Grip Bench Press
2. Feet-Up Bench Press:
The feet-up bench press is an exercise that limits lower body involvement, specifically eliminating leg drive. This variation increases the demand on your upper body muscles and requires greater stability.
Benefits:
Upper Body Focus: By removing leg drive, the feet-up bench press places a more significant emphasis on the chest, shoulders, and triceps.
Enhanced Stability: You’ll need to engage your core and upper body more to stabilize the weight without the assistance of leg drive, promoting better overall stability.
Range of Motion: This variation increases the range of motion, potentially leading to greater muscle activation and improved muscle growth.
Execution:
Lie on the bench with your back, head, and glutes in contact with the bench.
Lift your feet off the ground, bringing your knees up toward your chest or bending them at a 90-degree angle.
Grip the barbell with the desired hand position and perform the bench press as you would in the traditional version, lowering the bar to your chest and pressing it back up.
Focus on maintaining proper form and stability without relying on leg drive.
3. Close-Grip Feet-Up Bench Press:
The close-grip feet-up bench press combines two effective variations, emphasizing triceps strength and upper body stability.
Benefits:
Triceps Focus: Like the close-grip bench press, this variation targets the triceps effectively.
Upper Body Stability: With your feet up, you’ll need to rely on your upper body and core for stability, enhancing your control over the weight.
Variety: It provides a different challenge than the standard bench press, breaking monotony and potentially leading to new strength gains.
Execution:
Perform the close-grip feet-up bench press by combining the techniques of both variations: use a close grip and lift your feet off the ground, following the same execution guidelines mentioned earlier.
Learn more: How to Do Close-Grip Feet-Up Bench Press
4. Incline Bench Press:
The incline bench press involves performing the bench press on an incline bench with an angle typically set at around 30 to 45 degrees. This variation targets the upper chest and anterior deltoids more than the flat bench press.
Benefits:
Upper Chest Focus: The incline angle shifts the emphasis to the upper pectoral muscles, helping to develop a balanced and well-rounded chest.
Anterior Deltoid Engagement: Your front deltoids are also engaged to a greater extent in the incline bench press.
Variation: Incorporating incline bench presses diversifies your training routine, promotes muscle symmetry, and offers a change of stimulus for your chest and shoulders.
Execution:
Set the bench to the desired incline angle (usually around 30 to 45 degrees).
Lie on the bench with your back, head, and glutes in contact with the bench.
Grip the barbell with a standard or preferred grip width, depending on your goals.
Lower the barbell to your chest, then press it back up while focusing on the upper chest muscles.
5. Decline Bench Press:
The decline bench press involves performing the bench press on a decline bench, with your head positioned lower than your feet. This variation primarily targets the lower chest muscles.
Benefits:
Lower Chest Emphasis: The decline angle places a greater load on the lower pectoral muscles, helping to build a well-rounded chest.
Enhanced Range of Motion: This variation can offer a longer range of motion compared to the flat bench press, potentially leading to increased muscle activation and growth.
Change of Stimulus: By incorporating the decline bench press, you introduce a new stimulus to your chest training, potentially breaking through plateaus.
Execution:
Set the bench to the desired decline angle, typically around 15 to 30 degrees.
Lie on the bench with your back, head, and glutes in contact with the bench, ensuring your feet are securely locked in the provided leg holders.
Grip the barbell with your preferred hand position and perform the bench press, focusing on the lower chest muscles.
Learn more: How to Do Decline Bench Press
6. Floor Press:
The floor press is a bench press variation that involves lifting from a dead stop position on the floor. It’s particularly beneficial for lockout strength and is often used in powerlifting training.
Benefits:
Lockout Strength: The floor press helps improve lockout strength, which is crucial for successfully completing heavy bench presses.
Reduced Range of Motion: Because you start from a dead stop on the floor, the range of motion is shorter compared to the standard bench press. This can be advantageous for lifters with limited shoulder mobility.
Safe Training: The floor press is a safer alternative for lifters recovering from injuries or experiencing shoulder discomfort during traditional bench presses.
Execution:
Lie on the floor or a dedicated bench press station designed for floor presses.
Set up as you would for a standard bench press, with your back, head, and glutes in contact with the floor.
Grip the barbell with your preferred hand position and perform the bench press from the floor, starting and ending each repetition with the barbell on the ground.
7. Smith Machine Bench Press:
The Smith machine bench press is a variation that involves using a Smith machine instead of a free barbell. It provides added stability but restricts the natural bar path.
Benefits:
Enhanced Stability: The Smith machine offers stability, which can be beneficial for those who struggle with balance during free weight bench presses.
Focused Upper Body: By guiding the bar along a fixed path, the Smith machine forces you to focus solely on your upper body’s pressing motion.
Variety: It introduces a different feel to the bench press, allowing for variations in training stimulus.
Execution:
Position yourself on the Smith machine bench with your back, head, and glutes in contact with the bench.
Grip the Smith machine bar with your preferred hand position.
Perform the bench press by pressing the bar along the guided path, maintaining control throughout the movement.
Bench Press FAQ
Are you curious about bench pressing? You’re not alone! In this Bench Press FAQ, we’ve got answers to your most burning questions about this classic exercise.
Q1: What Muscles Does the Bench Press Work?
The bench press is a potent compound exercise that primarily targets your chest muscles (pectoralis major) and the front part of your shoulders (anterior deltoids). Additionally, your triceps (the muscles on the back of your upper arms) play a secondary role in this movement. These muscles work together to lift the weight.
Keep in mind that your chest muscles are among the largest in your upper body, making the bench press an excellent choice for building a defined and robust chest.
Q2: Is Bench Pressing Bad for Your Shoulders?
Bench pressing isn’t inherently harmful to your shoulders when done correctly. In fact, it can strengthen your shoulder joints and reduce the risk of injury.
However, improper form or excessive weight and volume can strain your shoulders. To avoid this, focus on good technique and gradual progression.
In summary, bench pressing can help shoulder health when performed correctly.
Q3: Why Do I Experience Shoulder Pain While Bench Pressing?
Shoulder pain during bench pressing can result from incorrect technique or overtraining.
Good form can prevent shoulder discomfort.
If overtraining is the issue, reduce bench press frequency and assess your workout structure.
Q4: Can Push-Ups Improve Bench Press Performance?
Yes, push-ups can enhance bench press performance. They work the same muscle groups—chest, front deltoids, and triceps—in a similar pattern, making them an effective accessory exercise for building strength in these areas.