Mastering the Basics: Bench Press 101

The bench press is a staple of upper body strength and conditioning.

It’s one of three lifts (bench press, squat, and deadlift) performed in competitive powerlifting. And because it’s a compound exercise that works several muscle groups simultaneously, it’s one of the most efficient, effective, and popular upper-body exercises for regular gym-goers.

So, if you want to find out how to bench press, you’re in the right place. In this guide, you’ll learn about the many varieties of this lift, how to correctly set up and perform the exercise with different equipment types, and how to incorporate bench press into your weight training programme.

The different types of bench press

The bench press is arguably the most versatile of the “big three” lifts. It has various adaptations that can all be performed with a barbell or a dumbbell, including:

Flat barbell bench press

This exercise is just as it sounds. It’s performed with the bench surface parallel to the floor so the lifter lies flat.

Incline barbell bench press

In an incline bench, the lifter’s top half is higher than their legs – usually in a position halfway between sitting upright and lying down.

Decline barbell bench press

In a decline bench press, the lifter lies in a position where their head is lower than their legs.

Dumbbell bench press

All of the above barbell bench press movements can also be completed with dumbbells.

What muscles does a bench press work?

With all bench press variations, the primary movers are:

• The pectoralis major (your ‘pec’, or chest muscle).
• The anterior deltoids (your front ‘delts’; the front of your shoulder).
• The triceps brachii (your triceps; the rear of your upper arm).

The bench press is a super-effective way of targeting your chest and shoulders as a whole, but changing the angle of your bench will make all the difference for specific muscle groups. For example, the incline bench is perfect for targeting the upper portion of your pecs (known as the ‘clavicular head’), whereas the decline version really focuses on the lower section, called the ‘sternal head.’

The best equipment for bench pressing

Whether working out in a commercial gym or at home, the bench press requires only a few pieces of equipment.

This is what you’ll need to set up before you lift:

• Your chosen weight plates (or dumbbells).
• An adjustable bench.
• A rack (either a squat rack or a specialist bench press rack).
• A barbell. A traditional, straight barbell is best for mastering the bench press. Make sure you check how heavy the bar is before you load up your weight plates; bars usually weigh 10kg, 15kg, or 20kg.
• Non-slip shoes. If your feet slip as you press through them, you risk losing control of the lift and injuring yourself.

How to do a bench press correctly

Now you know what muscles the bench press works, and what equipment you’ll need, it’s time to start benching.

As with any lift, it’s always worth asking a fitness instructor or personal trainer to help you set up the kit and check your form when getting used to the movement.

And, if you’re going for a heavy lift or a set with lots of reps that will take you close to failure, make sure you have a ‘spotter’ to help you with racking.

How to do a flat barbell bench press

You might have seen videos on social media of athletes bench pressing with their feet pulled back under their bodies, their knees at a tight angle, and a gymnast-esque arch in their back. This technique is very specific for competitive bench pressing and isn’t advisable for the average gym-goer.

Instead, when you lie back on the bench, your feet should be flat on the floor, slightly wider than shoulder-width apart. Your legs should be at a 90-degree angle.

To do a bench press correctly:

• Set the pins on which the bar rests (often called ‘J-hooks’) so that they are at wrist height when your arm is at full extension. If you wear a fitness tracker or watch while working out, then make sure the bar is level with that.
• Lie on the bench with the bar level with your eyes.
• Grip the bar in an overhand position, slightly wider than shoulder-width apart. Ideally, your ring, middle, or first finger should be on the gap in the knurling (the rough-textured part of the bar).
• To un-rack, gently push your feet into the ground and push the bar up until your arms are straight (but not locked out).
• Lift the bar forward so it’s clear of the pins/J-hooks.
• Lower the bar to your chest (aiming for your sternum), ensuring both arms move at the same speed. Keep your elbows between 45 – 70 degrees to your body.
• When the barbell touches your chest, push it back to the starting position. Don’t use your hips or back to initiate the movement; your body should stay naturally flat.

Well done – you’ve just completed your first rep!

Once you’ve completed your set, gently bring the bar back towards the rack and lower it onto the pins.

How to do an incline barbell bench press

The movement of an incline barbell bench press is the same as that in the flat bench press – carefully de-rack the bar and control it down to the mid-portion of your chest before straightening your arms again.

The main difference between the two variants is, of course, the angle of your upper body. Most adjustable benches can be raised or lowered in several increments, but the ideal incline bench press angle is between 30 and 60 degrees, depending on which muscles you want to target.

How to do a decline barbell bench press

This lift should only be performed on a proper decline bench with foot pads under which you can anchor your feet.

Don’t use a standard bench and prop it up on some weights, or just lower the top portion of an adjustable bench so that your upper body is lower than your legs (this will cause you to bend at the hips – your body needs to remain in a solid, straight line as far as your knees).

How to do a dumbbell bench press

All of the above variants can be performed with a dumbbell or a barbell, meaning even if the gym is packed and there are no bars free, you’ve still got a great workout option!

The bench setup positions and the forward grip remain the same as in the barbell variants; the main difference is getting the weights into the lifting position. 

If you’re performing a flat or incline dumbbell bench, start by firmly holding your chosen dumbbells on your thighs. Then, bring the dumbbells to your chest in a neutral position (you might find once the dumbbell weight increases, you either need to ‘kick’ the dumbbells up to your chest using your legs, or have someone help you to get them into position). Straighten your arms to push the dumbbells up above your chest. The dumbbells should touch (but not bang together) in the top portion of the lift.

Having someone pass you the dumbbells is the best option for a decline bench.

How to use a Smith machine for bench press

When used correctly, Smith machines can be a safe and efficient way to bench press heavier weights without a gym buddy.

Because the bar on a Smith machine is hooked up to a pulley and lever system, it doesn’t deviate from a straight-line position – it cannot move forward or backward. So, you need to set up your bench so that the bar is in line with your mid-chest, rather than being level with your eyes.

To un-rack the bar, gently push it upwards until it frees from its locked position, and then tilt your wrists forward. At the end of your final rep, ensure your arms are at the same height as the starting pins, and then roll your wrists backwards to lock the bar back into place. Make sure it’s firmly back on the pins before letting go.

Common bench press mistakes

There are some common mistakes to look out for when bench pressing. Avoiding these will minimise the risk of injury, and help you maximise the movement to see quicker and better improvements.

Flaring your elbows out

Flaring your elbows past 90 degrees in a flat bench press, or past 45 degrees in an inclined or declined position puts unnecessary strain on both them, and your shoulders.

To avoid this, keep your elbows pointing down toward the ground rather than out to the corners of the room.

Lowering the bar too high on the chest

Lowering the bar to your upper chest (anywhere close to, or higher than, your clavicle) will cause your elbows to flare out and put lots of strain on your shoulders and wrists. Aim to touch the bar to your chest roughly around nipple height.

Bouncing the bar off the chest

Bouncing the bar off your chest will reduce muscle tension (therefore minimising the positive effects of the lift). You also risk injury if you’re not moving the bar in a controlled fashion. If you have to bounce the bar off your ribcage to initiate the pressing part of the movement, then you need to reduce the weight.

Wrists bent backwards

Pressing with your wrists angled backwards will lessen the force you can apply to the bar and put extra strain on the wrist joint.

Focus on keeping your wrists neutral so there’s a straight line from your elbows to your fist.

Moving your feet

Many gym-goers subconsciously tap or rock their feet when doing upper-body movements (especially if they’re listening to music!). But keeping your feet flat and solid on the floor is the foundation of a strong bench press; if your feet lift or slip, you could be in trouble.

How to improve your bench press

One of the easiest and quickest ways to increase your bench press is to use the correct form by following our steps above.

Once you’ve mastered that, it’s time to consider how many sets and reps you need to incorporate into your programme.

How many bench press sets and reps you should complete per session will depend very much on your goals:

• For hypertrophy, complete 3-4 sets of 8 reps at about 75% of your 1 rep max.
• Power sessions should cover 4-5 sets of 3 reps at about 70% of your max. 
• To improve your strength, go for a heavier weight and a lower rep range; 5 sets of 3 reps at about 85% of your best will be about right.

And don’t forget your accessory training. Like any lifting exercise, you can get better at bench pressing simply by bench pressing. But you’ll see quicker improvements if you add movements like overhead presses, press ups, and dips into your workouts.

Incorporating bench press into a training programme

As bench press is a compound lift, you should avoid doing it on consecutive days to give your upper body sufficient recovery time.

So, your bench press training programme could look like the following:

• Monday: Standard bench press, power focus, 4-5 sets of 3 reps at 70% of 1 rep max.

• Wednesday: Incline bench press, power focus, 4-5 sets of 3 reps at 70% of 1 rep max.

• Saturday: Decline bench press, power focus, 4-5 sets of 3 reps at 70% of 1 rep max.

Boosting your bench press

With such a variety of movements to choose from, the bench press is a versatile upper-body option that you can do regularly enough to see great results without getting bored.

Follow the tips in this guide, and you’ll soon boost your bench press – no matter which variant you’re working on.