How to Bench Press

Before incorporating additional weight into your bench press routine, it’s crucial to master the proper technique. Start by maintaining a tight core to stabilize your body. Ensure your shoulder blades are squeezed back against the bench, which helps to protect your shoulders and increase your pressing power. Keep your feet firmly planted on the ground to provide a solid base of support. Lastly, utilize a full range of motion by lowering the bar to your chest and then pressing it back up until your arms are fully extended. Focusing on these elements will enhance your bench press effectiveness and reduce the risk of injury.

Introduction:

The bench press is one of the most iconic and fundamental exercises in strength training and CrossFit. Known for its ability to build upper body strength, particularly in the chest, shoulders, and triceps, the bench press is a staple in any well-rounded fitness regimen. Whether you’re a beginner looking to improve your strength or an intermediate athlete aiming to refine your technique, mastering the bench press can significantly enhance your overall fitness.

Steps in the Bench Press movement

1. Setup:
  - Lie flat on a bench with your feet firmly planted on the ground.
  - Position your eyes directly under the bar.
  - Grip the bar with your hands slightly wider than shoulder-width apart.
2. Unrack the Bar:
  - Take a deep breath and brace your core.
  - Lift the bar off the rack and position it directly above your chest with your arms fully extended.
3. Lower the Bar:
  - Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle from your body.
  - Ensure the bar touches your chest at the level of your mid-chest or lower sternum.
4. Press the Bar:
  - Drive your feet into the ground and press the bar back up to the starting position, fully extending your arms.
  - Exhale as you push the bar upwards.
  - Maintain a controlled motion throughout the movement.
5. Repeat:
  - Continue for the desired number of repetitions, maintaining form and control.
  - Rack the bar safely after completing your set.

What Equipment is needed

Barbell: A standard Olympic barbell is typically used.
Weight Plates: Plates of varying weights to add resistance.
Bench: A flat, sturdy bench is essential for performing the bench press.
Wrist Wraps
Chalk: For improved grip.

Check out the Equipment subsite for more tools, tips, and inspiration.

Scaling Options:

To gradually build strength and proficiency, consider the following scaling options:

Dumbbell Bench Press: Using dumbbells can help with muscle imbalances and provides a greater range of motion.
Push-Ups: For beginners, push-ups can build foundational strength needed for the bench press.
Smith Machine Bench Press: The Smith machine provides stability and can be a safer option for beginners.

Common Mistakes to Avoid:

Flared Elbows: Keep your elbows at a 45-degree angle to avoid shoulder strain.
Partial Range of Motion: Lower the bar to touch your chest and fully extend your arms to ensure a complete range of motion.
Bouncing the Bar: Avoid bouncing the bar off your chest. Lower it with control and press it back up with power.

Benefits of the Movement:

Upper Body Strength: Targets the pectorals, deltoids, and triceps, building significant upper body strength.
Improved Muscle Mass: Enhances muscle hypertrophy, leading to greater muscle mass and definition.
Core Stability: Engages the core muscles, improving overall stability and balance.
Functional Strength: Improves pushing power and overall functional strength, beneficial in various physical activities.

Which Muscles Are Worked:

During this exercise, the following muscle groups are engaged:

Primary Muscles: Pectoralis major (chest), deltoids (shoulders), triceps brachii (arms).
Secondary Muscles: Serratus anterior, coracobrachialis, and biceps brachii (arms), and stabilizing muscles in the core.

Alternative Similar Movements:

If you’re seeking variation or targeting specific muscle groups, consider incorporating these alternative exercises:

Incline Bench Press: Targets the upper chest and shoulders.
Decline Bench Press: Emphasizes the lower chest muscles.
Close-Grip Bench Press: Focuses more on the triceps.
Chest Dips: Works the chest, shoulders, and triceps in a similar pushing motion.

Check out the exercise library for more alternatives!

Q&A for Bench Press

How to do a bench press correctly?

Lie flat on a bench with feet planted on the ground, grip the bar slightly wider than shoulder-width, and lower it to your mid-chest. Press the bar back up while keeping a controlled motion, and repeat.

How should a beginner bench press?

Beginners should start with a manageable weight, focus on form, and perform 3 sets of 8-12 reps. Ensure proper technique by keeping feet on the ground, maintaining a slight arch in the lower back, and not bouncing the bar off the chest.

What is the correct bench grip?

The correct bench grip is typically slightly wider than shoulder-width apart. This grip ensures proper engagement of the chest muscles and reduces strain on the shoulders.

Should the bar touch your chest when benching?

Yes, the bar should touch your chest to ensure a full range of motion and effective muscle engagement. However, do this with control to avoid injury.

Is 80 kg bench press good?

An 80 kg bench press is a good benchmark for many lifters, especially if you weigh around 70-80 kg. It’s a sign of decent strength, particularly for those who have been training consistently.

Is 50 kg bench press good?

A 50 kg bench press is a solid starting point for beginners. It’s a reasonable weight to build foundational strength and improve technique.

Are Push-Ups better than bench press?

Push-ups and bench presses both have their benefits. Push-ups are great for endurance and functional strength, while bench presses are better for building maximal strength and muscle mass in the chest and triceps.

Can you bench press everyday?

It’s not recommended to bench press every day due to the risk of overuse injuries. Your muscles need time to recover, so it’s best to bench press 2-3 times a week with rest days in between.

What should the average man be able to bench press?

The average man should aim to bench press their body weight. This is a good standard of strength and indicates a balanced level of fitness.

Is 100 pushups in a row good?

Yes, 100 push-ups in a row is an excellent achievement. It demonstrates strong muscular endurance and upper body strength.

How many pushups equal a bench press?

There’s no direct correlation, but generally, performing 15-20 push-ups can be roughly equivalent to a set of bench presses. However, the exact number can vary based on individual strength and body weight.

Why can I bench a lot but not do push-ups?

Bench pressing isolates and focuses on specific muscles with added weight, while push-ups require more overall body strength and stability. Lack of core or shoulder strength might make push-ups harder even if you can bench press a lot.

How many pushups is impressive?

Performing 50-100 push-ups in a single set is generally impressive and indicates a high level of upper body strength and endurance.

How many push-ups can an average man do?

An average man should be able to do 20-30 push-ups consecutively. This varies with age, fitness level, and training background.

How many reps for bench press?

For strength, aim for 4-6 reps per set; for hypertrophy (muscle growth), 8-12 reps per set is ideal. Beginners can start with 10-15 reps to build a foundation.

Where should my elbows be when I bench?

Your elbows should be at about a 45-degree angle from your body. This position helps protect your shoulders and maximizes chest engagement.

Is false grip better for bench?

The false grip (thumb not wrapped around the bar) is not recommended for bench pressing due to safety concerns. A full grip ensures better control and reduces the risk of the bar slipping.

Conclusion:

Mastering the bench press can elevate your strength training routine, providing substantial gains in upper body strength and muscle mass. By following proper technique and avoiding common mistakes, you’ll not only enhance your performance but also reduce the risk of injury. So, grab that barbell, focus on your form, and start pressing your way to a stronger, more powerful upper body!