- Trains chest, front shoulders and triceps, with the upper back for stability
- Shoulder blades back and down, feet flat, forearms vertical at the bottom
- Elbows at roughly 45 to 70 degrees, not flared out to the side
- Always use safety arms or a spotter for heavy sets
- Level
- Intermediate
- Trains
- Chest, Front deltoids, Triceps, Lats and upper back (stabilising)
- Kit
- Barbell, Bench with rack or safety arms, Weight plates
What the bench press trains and why it is worth doing
The bench press trains your chest, the front of your shoulders and your triceps, while your upper back and lats keep you stable. It lets you press more weight than any other pushing exercise, which makes it a very efficient way to build upper body strength and muscle.
That strength carries over to everyday pushing jobs and to the push-ups and burpees that turn up in conditioning work. It is also one of the most measurable lifts in the gym, so it is motivating to track.
How to bench press
- Lie on the bench with your eyes directly under the bar. Set the safety arms, if your rack has them, just below the height of your chest.
- Grip the bar slightly wider than shoulder width, so your forearms are vertical when the bar touches your chest.
- Pull your shoulder blades back and down into the bench, keeping a small natural arch in your upper back. Your backside stays on the bench.
- Plant your feet flat on the floor and push through them lightly to stay tight.
- Unrack with straight arms and bring the bar over your shoulders. Breathe in and brace.
- Lower the bar under control to your lower chest, around nipple height, with your elbows roughly 45 to 70 degrees from your body.
- Press back up and slightly towards your face, finishing with the bar over your shoulders. Breathe out at the top.
Common bench press mistakes
- Elbows flared to 90 degrees. This puts your shoulders in a vulnerable position. Tuck them to around 45 to 70 degrees.
- Bouncing the bar off your chest. It skips the hardest part of the lift and can bruise your sternum. Touch and press.
- Losing your shoulder position. If your shoulder blades drift forward mid-set, the front of your shoulders takes over. Reset before every set.
- Lifting your backside off the bench. It shortens the range and strains your lower back. Keep your glutes in contact.
- Training heavy with no backup. Use safety arms or a spotter. Never attempt a grinding rep with no way of getting the bar off your chest.
Easier and harder versions
- Easier: the push-up, which builds the same pattern with your bodyweight.
- Easier: the dumbbell bench press, which is often kinder on the shoulders and teaches control.
- Harder: a paused bench press, holding the bar still on your chest for one to two seconds.
- Harder: a close-grip bench press, hands about shoulder width, for more triceps work.
How to programme the bench press
For strength, 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For muscle, 3 to 4 sets of 6 to 12. Bench once or twice a week and balance it with at least as much pulling, such as the barbell row, to keep your shoulders healthy.
Upper body lifts progress more slowly than legs, so use small jumps of 1 to 2.5 kg. Our guide to increasing your bench press covers what to do when you stall. For coached upper body work, Upper classes run on Tuesdays and Wednesdays on the Lycan Strength timetable.
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Questions
Why does the bench press hurt my shoulders?
It is usually flared elbows, too wide a grip or loose shoulder blades. If it continues after fixing those, get it checked, and our [shoulder impingement guide](/physiotherapy/conditions/shoulder-impingement/) explains one common cause.
Should my feet be up on the bench?
No. Feet flat on the floor give you a stable base to press from. Feet on the bench makes you less stable without any real benefit.
How often should I bench press?
Once or twice a week suits most people. More frequent pressing can work for experienced lifters, but only if total weekly volume is sensible and your shoulders are happy.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
