The bench press is a fundamental multi-joint exercise where you lie on a flat bench and lift a barbell upwards. It aims to develop strength and mass in the upper body.
The bench press is one of the most common exercises in gyms. This movement effectively develops the strength and volume of the pectoral muscles while also actively engaging the triceps and anterior deltoids.
In strength disciplines, the bench press is included in the list of three competitive exercises.
It is one of the best exercises for developing strength and volume in the upper body. This exercise should be part of the training program for anyone looking to strengthen their chest, triceps, and shoulders.
Muscles Worked in the Bench Press
- Pectoral Muscles: main emphasis on the pectoralis major.
- Triceps: responsible for extending the elbow joints during the lift.
- Anterior Deltoids: provide shoulder stability.
- Core (abdominals and lower back): helps maintain body stability during the exercise.
- Stabilizer Muscles: include forearms, trapezius, and latissimus dorsi.
Bench Press Technique
Preparation:
- Lie on a flat bench so that your eyes are under the barbell.
- Ensure that your feet are firmly planted on the floor and your lower back has a slight natural arch.
- Grip the barbell slightly wider than shoulder-width (with your pinky fingers at the level of the markings, if any, on the bar).
Unracking the Barbell:
- Lift the barbell off the racks, holding it with straight arms above your chest.
- Your elbows should be slightly bent, and the bar should remain stable.
Lowering:
- Slowly lower the barbell to the lower part of your chest (approximately at nipple level, the highest part of the chest).
- Your elbows should be at an angle of 75–85° to your torso.
Lifting:
- With effort, press the barbell upwards while maintaining control and stability.
- At the top position, do not fully lock out your elbows to avoid excessive strain on the joints.
Finishing:
- After completing the repetitions, carefully return the barbell to the racks.
Variations of the Bench Press
Flat Bench Press (Classic Version). Main emphasis on the pectoralis major, a universal option for increasing strength and mass.
Incline Bench Press. Performed on a bench set at an angle of 30–45°, emphasizing the upper part of the pectoral muscles and anterior deltoids.
Decline Bench Press. The bench is angled downwards, placing more stress on the lower part of the pectoral muscles.
Close-Grip Bench Press. Hands are placed close together, with the main emphasis on the triceps.
Wide-Grip Bench Press. Increases the load on the pectoral muscles while reducing triceps involvement.
Benefits of the Bench Press
- Strength Development: strengthens the pectoral muscles, shoulders, and triceps.
- Muscle Mass Increase: this fundamental exercise promotes upper body growth.
- Sport Strength: improves functional strength beneficial for sports and strength disciplines.
- Versatility: suitable for all fitness levels, from beginners to professionals.
Common Mistakes and How to Fix Them
Slumped Back: reduces effectiveness and increases injury risk.
Maintain a natural arch in the lower back.
Incorrect Lowering of the Barbell: lowering too high (to the neck) or too low (to the abdomen) disrupts biomechanics.
Lower the barbell to the middle or lower part of the chest.
Poor Foot Placement: unstable feet decrease overall strength.
Keep your feet firmly planted on the floor for maximum support.
Jerking and Uncontrolled Movement: reduces effectiveness and can lead to injury.
Perform the exercise smoothly and in a controlled manner.
Excessive Weight: heavy weight with poor technique can lead to injuries.
Choose a weight that you can handle correctly.
Tips for Beginners
Start with a Light Weight: this will help you master the technique and avoid injuries.
Don’t Train Alone: use a partner or coach for safety.
Work Through Full Range of Motion: this will ensure maximum exercise effectiveness.
Don’t Forget to Warm Up: prepare your muscles and joints before heavy sets.
