Push · Barbell and bench
How to bench press
The bench press is the benchmark lift for upper-body strength, and almost all of the difference between a sore shoulder and a big number comes from the setup.
Muscles worked: Pectoralis major, Anterior deltoid, Triceps brachii
How to do it
- Lie back with your eyes under the bar, feet flat and driving into the floor.
- Pull the shoulder blades down and together and keep them pinned there for the whole set.
- Grip so the forearms will be vertical at the bottom, then unrack and bring the bar over your lower chest.
- Lower under control to touch just below the nipple line with elbows about 45–60 degrees from the torso.
- Press back up and slightly toward your face, finishing with the bar over the shoulder joint.
Mistakes to avoid
- Flaring the elbows straight out to the sides, which grinds the front of the shoulder.
- Bouncing the bar off the chest instead of touching and pressing.
- Letting the shoulder blades come unglued at the top of each rep.
Sets and reps
| Goal | Prescription |
|---|---|
| Strength | 4–5 sets of 3–5 reps, 3 min rest |
| Size | 4 sets of 6–10 reps, 2 min rest |
| Volume day | 5 sets of 5 at 70% with perfect bar path |
Swaps and alternatives
- Dumbbell bench press — Longer range and easier on the shoulders.
- Incline dumbbell press — Biases the upper chest.
- Push-up — No spotter needed and it keeps the shoulder blades free to move.
Common questions
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