Gym
Upper chest
Intermediate
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Gym
Bench Press
The benchmark upper-body pressing lift. Lying on a bench, you lower a barbell to your chest and press it back up, building chest, shoulder and triceps strength.
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Suggested use
Sets
4
Reps
5-10
Rest
2m 30s
Gym
Intermediate
Strength
Hypertrophy
Push
Muscles worked
Primary
Chest
Secondary
Triceps
Front delts
Equipment
Barbell
Bench
How to do it
- Lie on the bench with your eyes roughly under the bar and feet flat on the floor.
- Grip the bar slightly wider than shoulder width and squeeze your shoulder blades down and together.
- Unrack the bar and hold it locked out over your shoulders.
- Lower the bar under control to your mid-chest, elbows tucked to about 45 degrees.
- Touch the chest lightly — no bouncing — then press the bar back up and slightly toward your face.
- Keep your glutes on the bench and feet planted for the whole set.
- Rack the bar carefully with fully locked elbows at the end of the set.
Common mistakes
- Flaring the elbows straight out to the sides, which stresses the shoulders.
- Bouncing the bar off the chest to cheat the sticking point.
- Losing shoulder-blade retraction so the shoulders roll forward under load.
- Lifting the hips off the bench to press more weight.
- Inconsistent touch point — aim for the same spot on the chest every rep.
Safety first
- Use a spotter or safety arms when pressing near your limit — never max out alone.
- Avoid a thumbless grip; wrap your thumbs around the bar.
- Increase weight in small steps and keep a rep or two in reserve on most sets.
Who should avoid or modify
- Recent shoulder, elbow or wrist injury or surgery — consult a licensed clinician first.
- Sharp shoulder pain during pressing — stop and seek qualified assessment.
Breathing and tempo
Breathing: Inhale as the bar comes down, brace at the chest, exhale as you press to lockout.
Tempo: 2-1-1 — two seconds down, brief pause on the chest, press up strong.
