How To Do Bench Press

Bench Press Exercise

Bench press is an all-time favourite compound movement that will help with the development of both size and strength for the chest.

This exercise will primarily target the pectoral major while also recruiting the anterior deltoids and the triceps.

Bench Press How To

  • Lie down on your back on the flat bench.
  • Grip the barbell with a shoulder width grip with the thumbs around the bar.
  • Plant your feet firmly against the floor and remove the barbell from the rack.
  • Lower the bar down towards the middle of the chest as you inhale.
  • Press the bar directly back up to the starting position as you exhale.

Form and Technique

To make the movement more shoulder friendly, tuck elbows in close to the body throughout.

Retract shoulder blades back and down, while keeping the upper back tight.  Also be sure to never lock the elbows in the top position.

Variations: Incline Bench Press, Decline Bench Press, Smith Machine Bench Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

 

What is the bench press good for?

Bench press exercise is good for building the chest muscles, aka pectorals. Correct form in bench press is essential to target either the upper, middle or lower pectoral muscles.

Bench press is also known as chest press, and there are a number of bench press variations, as listed above.

What should the average man be able to bench press?

The average man should be able to comfortably bench press the equivalent of his own bodyweight after consistent weight training.

An 80kg man should be able to lift 80kg in bench press after warming up. Lifting above one’s bodyweight will continue to build muscle and strength and has many health benefits.

Is bench pressing bad for you?

Bench press is bad for you only if you using incorrect form. You should follow the advice of a qualified personal trainer for the correct bench press technique.

Should you touch your chest on bench press?

You don’t need to touch your chest on bench press; it’s more of a personal choice. There’s nothing wrong with touching your chest on bench press. Correct bench press form is the important thing.

Can I bench 3 times a week?

It depends on your goals and how intense your chest workouts are. If you have a very intense chest workout, your pectorals need time to recover and repair. So once per week could be enough.

However, if you’re bench presses are light weight, you could choose to bench press every day to help maintain muscle tone.

Does bench press give you bigger arms?

Bench press also works the tricep muscles as they support the upward push of the weight, but mostly the pec muscles get worked. Therefore, if you lift heavy enough weights consistently, this can help build your triceps as they’re a supporting muscle.

This is why bench press is considered a compound exercise as multiple muscles are engaged simultaneously to complete the exercise.

Bench Press