bench press tips and tricks

Bench Press Tips & Tricks (2023)

The bench press is a classic exercise in strength training with a long history of use among athletes, bodybuilders, and general fitness enthusiasts.

Despite its popularity, there is often confusion and misinformation surrounding this exercise, leading to suboptimal performance and even injury.

This article aims to provide a comprehensive guide to the bench press, covering its benefits, the muscles worked, progressions, variations, and debunked myths.

Bench Press Benefits

The bench press is primarily a compound exercise, meaning it involves movement at multiple joints and engages multiple muscle groups.

As such, it has the potential to provide a wide range of benefits, including:

Increased Upper Body Strength

The bench press targets the chest (pectoralis major), triceps, and shoulder (anterior deltoid) muscles, all of which contribute to upper body strength.

By regularly incorporating the bench press into your training routine, you can see improvements in your ability to perform everyday tasks and activities requiring upper body strength, such as carrying groceries or lifting a suitcase.

Enhanced Muscle Mass

In addition to increasing strength, the bench press can also promote muscle hypertrophy or the increase in the size of muscle cells. This is particularly true if you progressively increase the load or resistance used during the exercise.

Improved Athletic Performance

The bench press has been shown to transfer to improved performance in sports that require upper body strength and power, such as football, basketball, and baseball.

By improving your bench press, you may be able to throw a ball further, jump higher, or hit a ball harder.

Bench Press Muscles Worked

As mentioned earlier, the bench press targets multiple muscle groups, including:

Pectoralis Major

The pectoralis major is the primary muscle worked during the bench press and is responsible for moving the upper arm across the front of the body. The pectoralis major is a large, fan-shaped muscle that covers the chest and is divided into two heads: the sternocostal head and the clavicular head.


The triceps are a group of three muscles located at the back of the upper arm. They are responsible for extending the elbow joint and are active during the pressing phase of the bench press.

Anterior Deltoid

The anterior deltoid is the front portion of the shoulder muscle and is responsible for flexing and rotating the arm. It is also involved in the bench press, particularly when the hands are positioned closer together (narrow grip).

Other Muscles

While the pectoralis major, triceps, and anterior deltoid are the primary muscles worked during the bench press, several other muscles also play a supporting role.

These include the latissimus dorsi (back), biceps (upper arm), and even the lower body muscles, such as the glutes and legs, which provide stability during the exercise.

Bench Press Progressions

Progressive overload is a fundamental principle of exercise that states that in order to continue making progress, the body must be progressively challenged with increasing workloads. In the context of the bench press, this means increasing the load or resistance used over time.

There are several ways to do this, including:

Increasing the Weight

This is the most straightforward way to progress the bench press and involves simply using a heavier weight.

Changing Rep Range

Another way to progress the bench press is to alter the number of repetitions (reps) you perform. For example, you could start by performing 3 sets of 8 reps with a moderate weight, then gradually increase the number of reps per set, such as 3 sets of 10 reps.

Varying the Volume

The total volume of an exercise is calculated by multiplying the number of sets, reps, and weight used. To progress the bench press, you can increase the volume by adding sets, reps, or both.

For example, you could increase the number of sets from 3 to 4 or reps from 8 to 10.

Modifying the Rest Periods

The amount of rest you take between sets can also affect the difficulty of the bench press. By decreasing the rest periods, you can increase the challenge to your muscles and cardiovascular system.

Barbell vs. Dumbbell Bench Press

The barbell bench press and dumbbell bench press are popular exercises used to target the chest, triceps, and shoulders. Both exercises have unique benefits and can be incorporated into a strength training program to achieve various goals.

One advantage of the barbell bench press is the ability to use a greater load or resistance, as the barbell allows for a more stable base of support. This can be particularly beneficial for those looking to increase muscle mass or upper body strength.

The barbell bench press is also relatively simple to perform, requiring only a barbell and a flat bench.

On the other hand, the dumbbell bench press allows for a greater range of motion and can be easier on the shoulders, as it allows for a more natural wrist and elbow position.

This can be particularly helpful for those with shoulder or elbow pain.

Additionally, using dumbbells can increase the challenge to the stabilizing muscles of the shoulder and upper back, as the weights are not connected to a bar.

Ultimately, the barbell bench press and dumbbell bench press can effectively improve upper body strength and muscle mass.

The best choice for you will depend on your specific goals, training experience, and any limitations or injuries you may have. It may be helpful to incorporate both exercises into your training routine to provide variety and target the muscles from different angles.Top of Form

Bench Press Variations

While the standard bench press is a highly effective exercise, several variations can be incorporated into your training to target specific muscle groups or change the difficulty of the exercise. Some variations include the following:

Incline Bench Press

The incline bench press involves performing the bench press on an incline bench (45-60 degrees), which shifts the emphasis to the upper portion of the pectoralis major and the anterior deltoid.

Decline Bench Press

The decline bench press is the opposite of the incline bench press and involves performing the exercise on a decline bench (15-30 degrees). This variation targets the lower portion of the pectoralis major and the triceps.

Close Grip Bench Press

By bringing your hands closer together on a barbell (6-8 inches apart), you can increase the challenge to the triceps and decrease the involvement of the pectoralis major.

Wide Grip Bench Press

On the other hand, using a wider grip (more than shoulder-width apart) can increase the emphasis on the pectoralis major and decrease the involvement of the triceps.

Floor Press

The floor press is a variation of the bench press that involves performing the exercise on the floor instead of a bench. This exercise can be a suitable variation for the bench press for several reasons.

First, the floor press results in significantly more activation of the serratus anterior and lower trapezius muscles than the bench press.

These muscles are often underactive in individuals with upper body strength imbalances, and the floor press may be a useful exercise to help correct these imbalances.

Second, the floor press allows for a more limited range of motion and reduced external rotation of the shoulder joint compared to the bench press. This may make the floor press a safer option for those with shoulder pain or injury, as it reduces the stress on the shoulder joint.

Finally, the floor press can be useful for those who do not have access to a bench or prefer to perform their exercises on the floor.

The floor press can be easily incorporated into a home workout routine or a training program that does not require specialized equipment.

Bench Press Myths Debunked

Several myths and misconceptions surrounding the bench press can lead to suboptimal performance or even injury. Some of the most common myths include:

  • Myth: The bench press is bad for your shoulders.

Fact: When performed with proper technique and a full range of motion, the bench press can actually be beneficial for shoulder health. It is important to use a moderate weight and focus on proper form to avoid stressing the shoulders.

  • Myth: The bench press is only for the chest.

Fact: As mentioned earlier, the bench press targets multiple muscle groups, including the chest, triceps, and shoulders.

While the chest may be the primary muscle worked, the other muscle groups are also engaged during the exercise.

  • Myth: You need to arch your back during the bench press.

Fact: While some people may find it comfortable to arch their back slightly during the bench press, it is not necessary and can actually lead to increased stress on the lower back.

It is important to maintain a neutral spine position and focus on squeezing the shoulder blades together to provide a stable base for the exercise.

Concluding Thoughts – The Bench Press

Our investigation has demonstrated that the bench press is a complex exercise that can enhance upper body strength, muscle hypertrophy, and athletic performance.

Individuals can optimize their bench press performance and sidestep potential pitfalls and misconceptions by implementing strategic progressions, variations, and proper form.

As with any physical activity, seeking guidance from a qualified medical professional or exercise expert is important before initiating a new program.

Read Next: Best Bench Press Programs

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