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Push · Barbell and bench

How to bench press

The bench press is the benchmark lift for upper-body strength, and almost all of the difference between a sore shoulder and a big number comes from the setup.

Muscles worked: Pectoralis major, Anterior deltoid, Triceps brachii

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How to do it

  1. Lie back with your eyes under the bar, feet flat and driving into the floor.
  2. Pull the shoulder blades down and together and keep them pinned there for the whole set.
  3. Grip so the forearms will be vertical at the bottom, then unrack and bring the bar over your lower chest.
  4. Lower under control to touch just below the nipple line with elbows about 45–60 degrees from the torso.
  5. Press back up and slightly toward your face, finishing with the bar over the shoulder joint.

Mistakes to avoid

  • Flaring the elbows straight out to the sides, which grinds the front of the shoulder.
  • Bouncing the bar off the chest instead of touching and pressing.
  • Letting the shoulder blades come unglued at the top of each rep.

Sets and reps

GoalPrescription
Strength4–5 sets of 3–5 reps, 3 min rest
Size4 sets of 6–10 reps, 2 min rest
Volume day5 sets of 5 at 70% with perfect bar path

Swaps and alternatives

  • Dumbbell bench press — Longer range and easier on the shoulders.
  • Incline dumbbell press — Biases the upper chest.
  • Push-up — No spotter needed and it keeps the shoulder blades free to move.

Common questions

What people ask about bench press

This guide covers bench pres form, how to do bench press correctly, bench pres muscles worked, bench pres sets and reps for muscle growth, barbell and bench pectoralis major exercise and the swaps to run when a rack or bench is taken.

Training the same muscles from another angle? Start with the full exercise library or let the free workout plan generator slot bench press into a four-week block.

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