Bench Press

Muscles Worked

Primary Muscles

Pectoralis Major (Chest)
Anterior Deltoids (Front Shoulders)
Triceps Brachii

Secondary Muscles

Serratus Anterior
Core Stabilizers
Latissimus Dorsi (Stabilization)

How to Perform

1
Setup: Lie flat on the bench with your eyes directly under the barbell. Plant your feet firmly on the ground, create a slight arch in your lower back, and squeeze your shoulder blades together. Grip the bar slightly wider than shoulder-width with wrists straight.
2
Unrack: Take a deep breath, brace your core, and lift the bar off the rack. Move it directly over your chest with arms fully extended. Keep tension throughout your entire body.
3
Lower: Control the bar down to your mid-chest (around nipple line) while keeping your elbows at a 45-degree angle from your torso. Touch your chest lightly—don't bounce the bar. The entire descent should take 2-3 seconds.
4
Press: Drive your feet into the ground, press the bar explosively back up in a slight arc toward your shoulders. Keep your shoulder blades retracted and maintain full-body tension. Exhale as you press.
5
Lockout: Fully extend your arms at the top without hyperextending your elbows. The bar should finish directly over your shoulders. Maintain your arch and keep your glutes on the bench throughout the entire movement.

Common Mistakes

Flaring Elbows

Letting your elbows flare out to 90 degrees puts excessive stress on your shoulder joints. Keep elbows at 45 degrees for optimal power and joint health.

Bouncing the Bar

Using momentum by bouncing the bar off your chest reduces muscle engagement and increases injury risk. Control the descent and pause briefly at the bottom.

Lifting Glutes Off Bench

Excessive arching that lifts your glutes compromises stability and turns it into a decline press. Maintain three points of contact: head, upper back, and glutes.

Uneven Bar Path

Lowering to the wrong position or pressing straight up instead of in a slight arc reduces efficiency. The bar should move in a J-curve from chest to over shoulders.

Training Notes

Bench Press rewards a controlled press and a deliberate stretch. Set the shoulder blades gently back and down so the chest does the work rather than the front delts. Keep the ribs stacked over the pelvis and avoid flaring up as the load gets heavier. If you lose position, reduce the weight and prioritize a smooth arc that finishes with the hands slightly inside shoulder width.

Pro Tips

Leg Drive is Key

Push your feet hard into the ground during the press. This creates full-body tension, stabilizes your torso, and allows you to move more weight safely. Your legs contribute more than you think.
Grip Width Matters

A wider grip emphasizes chest, while a narrower grip targets triceps more. Start with your forearms vertical at the bottom—this is typically your strongest position for pressing.
Think "Bend the Bar"

Create external rotation by imagining you're trying to bend the bar in half. This cue activates your lats, stabilizes your shoulders, and keeps elbows in the correct position.
Master the Touch Point

The bar should touch your sternum at or slightly below nipple line—not your neck or lower abdomen. Film yourself from the side to dial in the perfect bar path for your leverages.