Bench Press
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Starting position
End position
How to Do Bench Press
- Lie on a flat bench with eyes directly under the bar
- Grip the bar slightly wider than shoulder width
- Unrack the bar and hold it above your chest with arms extended
- Lower the bar to your mid-chest with controlled speed
- Press the bar back up to the starting position
Form Tips
- Retract and depress your shoulder blades for a stable base
- Maintain a slight arch in your lower back
- Tuck your elbows at about 45 degrees
- Drive your feet into the floor for leg drive
- Touch the bar to your chest for full range of motion
Common Mistakes to Avoid
- Bouncing the bar off the chest
- Flaring elbows out to 90 degrees
- Lifting hips off the bench during the press
- Not using a full range of motion
- Unstable shoulder blade position
Muscles Worked
Benefits of Bench Press
- Primary compound exercise for chest development
- Builds upper body pressing strength
- Targets multiple muscle groups simultaneously
- Easily progressive with added weight
- Fundamental benchmark for upper body strength
Variations
Dumbbell Bench Press
beginnerGreater range of motion with dumbbells
Incline Bench Press
intermediateTargets upper chest on incline bench
Close-Grip Bench Press
intermediateNarrow grip emphasizing triceps
Decline Bench Press
intermediateLower chest emphasis
Floor Press
intermediateLimited range focusing on lockout strength
Alternatives to Bench Press
10 movements that train the same primary muscles, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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2
Barbell Guillotine Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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3
Burpees
Burpees are the ultimate full-body conditioning exercise, combining a squat, plank, push-up, and explosive jump. They're renowned for their efficiency in burning calories and building cardiovascular fitness.
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4
Reverse Triceps Bench Press
An intermediate compound strength exercise that works the triceps, using a barbell.
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5
Wide-Grip Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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6
Wide-Grip Decline Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
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7
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
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8
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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9
Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
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10
Dumbbell Bench Press with Neutral Grip
A beginner compound strength exercise that works the chest, using dumbbells.
Frequently Asked Questions
What muscles do bench press work?
Bench Press primarily works the chest, triceps and shoulders. The biceps, forearms and abs assist as secondary muscles.
What equipment do I need for bench press?
Bench Press uses barbell.
Bench Press: is it suitable for beginners?
Bench Press is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of bench press?
Push-Ups, Barbell Guillotine Bench Press, Burpees train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my bench press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; bench press can be logged manually in the app, and tracked movements are added over time.
Written by the Fitnit team. Photographs from free-exercise-db (public domain).
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