Bench Press
Bench Press is a resistance exercise – compound chest press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Triceps brachii, Anterior deltoid, Serratus anterior
- Exercise type
- Resistance exercise – compound chest press
Exercise technique
- Lie on the bench
Position your eyes beneath the racked bar; rest your head, upper back and hips on the pad.
- Foot support
Plant your feet on the floor at a width that prevents slipping during the press.
- Upper back
Draw your shoulder blades slightly back and down to create balanced support beneath your chest.
- Grip
Use a thumb-wrapped grip slightly wider than shoulder width and align your wrists over your forearms.
- Unrack
Straighten your elbows to lift the bar from the hooks; balance it over your shoulders before lowering.
- Lower
Inhale as you lower the bar toward your lower chest, keeping your elbows about 30–60 degrees from your torso.
- Press and finish
Pause without bouncing on your chest, then exhale and press the bar slightly back toward your shoulders; place it on both hooks together at the end of the set.
Key technique points
- Wrap your thumbs around the bar.
- Keep your wrists over your elbows.
- Keep your hips in contact with the pad.
- Lower the bar to the lower-chest line.
- Raise both ends at the same speed.
- Straighten your elbows before returning to the rack.
Common mistakes
Bouncing off the chest
Do not hit your chest with the bar; brake the descent with your muscles instead of absorbing it through soft tissue.
Wrists falling backward
Do not carry the bar at the bases of your fingers; keep the heels of your palms over your forearms to reduce leverage at the wrists.
Flaring the elbows fully sideways
Do not force your upper arms perpendicular to your torso; maintain a diagonal lowering path comfortable for your shoulders.
Lifting the hips
Do not lift your hips off the bench to pass the sticking point; maintain upper-back and foot support.
Pressing unevenly
Do not raise one end first; recheck grip symmetry and pressure through both feet.
Reaching back toward the rack
Do not carry the bar backward with bent arms; first stabilize it over your shoulders, then guide it to the hooks.
Frequently asked questions
Bench Press: why is “Bouncing off the chest” a mistake?
Do not hit your chest with the bar; brake the descent with your muscles instead of absorbing it through soft tissue.
Bench Press: why is “Wrists falling backward” a mistake?
Do not carry the bar at the bases of your fingers; keep the heels of your palms over your forearms to reduce leverage at the wrists.
Bench Press: why is “Flaring the elbows fully sideways” a mistake?
Do not force your upper arms perpendicular to your torso; maintain a diagonal lowering path comfortable for your shoulders.
Bench Press: why is “Lifting the hips” a mistake?
Do not lift your hips off the bench to pass the sticking point; maintain upper-back and foot support.
Bench Press: why is “Pressing unevenly” a mistake?
Do not raise one end first; recheck grip symmetry and pressure through both feet.
Bench Press: why is “Reaching back toward the rack” a mistake?
Do not carry the bar backward with bent arms; first stabilize it over your shoulders, then guide it to the hooks.
What should I focus on when doing Bench Press?
Wrap your thumbs around the bar. Keep your wrists over your elbows. Keep your hips in contact with the pad. Lower the bar to the lower-chest line. Raise both ends at the same speed. Straighten your elbows before returning to the rack.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.