Bench Press: Complete Exercise Guide

Overview

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.

Difficulty Intermediate
Category Push
Equipment Barbell
Calories/Min ~6
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How to Perform Bench Press

  1. Lie on a flat bench with eyes directly under the bar
  2. Grip the bar slightly wider than shoulder width
  3. Unrack the bar and hold it above your chest with arms extended
  4. Lower the bar to your mid-chest with controlled speed
  5. 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

Variations

Dumbbell Bench Press

beginner

Greater range of motion with dumbbells

Incline Bench Press

intermediate

Targets upper chest on incline bench

Close-Grip Bench Press

intermediate

Narrow grip emphasizing triceps

Decline Bench Press

intermediate

Lower chest emphasis

Floor Press

intermediate

Limited range focusing on lockout strength

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

Muscles Worked

Primary Muscles

Chest, Triceps, Anterior Deltoids

Secondary Muscles

Biceps, Forearms, Core

Frequently Asked Questions

What muscles do bench press work?

Bench Press primarily target Chest, Triceps, Anterior Deltoids. Secondary muscles engaged include Biceps, Forearms, Core. This makes bench press an effective compound exercise for building strength in multiple muscle groups.

Are bench press suitable for beginners?

Bench Press are rated as intermediate-level. Beginners should start with easier variations such as Dumbbell Bench Press and build up strength before attempting the standard form. Focus on proper technique before adding difficulty.

How many bench press should I do per workout?

For strength building, aim for 3-5 sets of 6-12 reps of bench press. Beginners should start with 2-3 sets of as many reps as they can with good form. For endurance, try higher rep ranges of 15-20 per set. Track your reps and sets to ensure progressive overload.

How many calories do bench press burn?

Bench Press burn approximately 6 calories per minute, though this varies based on body weight, intensity, and fitness level. A 10-minute session of bench press can burn roughly 60 calories. For accurate tracking, Fitnit monitors your actual workout intensity and duration.

What equipment do I need for bench press?

Bench Press require Barbell. If you don't have access to barbell, try bodyweight alternatives like Dumbbell Bench Press.

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