Bench press
Also known as: Flat barbell bench
The benchmark horizontal press for chest, shoulders and triceps.
What it is
Lying on a bench, you lower a barbell to your chest and press it back up. It is the standard measure of upper-body pressing strength.
Muscles worked
Primary: Chest (pectorals). Secondary: Front deltoids, Triceps.
How to perform it
- Lie back with eyes under the bar, feet planted, and set a slight natural arch with your shoulder blades pulled together and down.
- Grip a little wider than shoulder-width and un-rack to lockout over your chest.
- Lower the bar under control to your lower chest, keeping the elbows around 45–75° from your torso.
- Press up and slightly back toward the shoulders to lockout, keeping the shoulder blades set.
Common form faults
- Elbows flaring straight out to the sides. Tuck the elbows to roughly 45–75° from the torso to protect the shoulders and press more efficiently.
- Bouncing the bar off the chest. Lower under control and touch lightly; a brief pause builds control and keeps it honest.
- Shoulder blades unset, shoulders rolling forward. Retract and depress the shoulder blades before un-racking and keep them set throughout.
Programming
A primary push lift. Strength work sits around 3–6 reps, hypertrophy 6–12. Always bench with safeties or a spotter.
Plan your training
Variations & substitutions
Frequently asked questions
- Is arching my back cheating?
- A moderate, natural arch that keeps your shoulder blades set and feet planted is normal and safer for the shoulders. It's only a problem if it becomes an extreme, uncomfortable arch used purely to shorten the range.
- How wide should my grip be?
- Usually a little wider than shoulder-width, so your forearms are roughly vertical when the bar touches your chest. Too wide stresses the shoulders; too narrow shifts work to the triceps.
Written and reviewed by Mathew Beale — MSc Biotechnology, University of Reading.
Last reviewed: