The bench press is one of the most effective upper-body strength exercises for building your chest, shoulders, and triceps. Whether you’re new to strength training or looking to improve your technique, proper form can help you train more effectively while reducing unnecessary strain.
Bench Press Muscles Targeted
Muscles Targeted by the Bench Press
The bench press primarily targets the chest while also recruiting the shoulders and arms to complete the movement.
- Pectoralis Major (Chest) — Primary muscle
- Anterior Deltoids (Front Shoulders) — Assists with pressing
- Triceps — Extends the elbows during the press
- Core — Helps stabilize your body throughout the movement
How to Perform the Bench Press
How to Perform a Bench Press with Proper Form
- Set Your Position: Lie flat on the bench with your feet firmly planted on the floor.
- Set Your Grip: Grip the bar slightly wider than shoulder-width apart.
- Brace Your Body: Keep your upper back stable against the bench and brace your core.
- Unrack the Bar: Position the bar directly over your chest with your arms extended.
- Lower with Control: Slowly lower the bar toward your mid-to-lower chest while keeping your wrists stacked over your elbows.
- Press Up: Drive the bar upward until your arms are extended without aggressively locking the elbows.
- Repeat: Maintain controlled movement and consistent form throughout every repetition.
Checked In. Worked Out. Bench Press Routine
Beginner: 3 sets × 8–10 reps
Intermediate: 4 sets × 6–10 reps
Advanced: 4–5 sets × 5–8 reps
Rest: 90–180 seconds between sets
Training Tip: Choose a weight that allows you to maintain proper form through the entire set. Increase resistance gradually as your strength improves.
Train Smart
Always prioritize proper form over heavier weight. When performing heavier barbell bench presses, use appropriate safety equipment or a spotter. Stop the exercise if you experience pain beyond normal muscular fatigue.
Bench Press
Improve your strength-training setup with equipment suited for bench press and upper-body workouts. Explore our recommended workout benches, dumbbells, weights, and strength-training accessories.
Fitness Doesn’t Take a Vacation.™