There are several benefits to incorporating bench presses into your workout. It will contribute to building a strong chest and triceps, and it also helps promote overall upper body development and core stability.

How to Bench Press

• Start by making sure that the 15kg or 20kg Olympic Barbell is set up in the rack correctly. When lying down you should be able to reach the barbell with a bend in your arms.

• Lie down on the Weight Lifting Bench and slightly arch your upper back so that your shoulders are tucked back. Your shoulders and glutes should be making contact with the bench.

• Make sure the barbell is directly above your eyes and grip it with both hands, slightly wider than shoulder width apart.

• Plant your feet on the ground so that you’re stable during the movement.

• Lift the bar off the rack and hold it above your chest. 

• Lower the weight down towards your chest in a controlled manner until the bar comes close to your chest or touches it. Keep your elbows at approximately 90 degrees so they’re slightly lower than your shoulders. 

• Drive your feet into the ground, exhaling as you push the weight up

Should The Bar Touch Your Chest On a Bench Press?

One of the most common cues when performing a bench press is to touch your chest as you lower the weight. Although this is essential in powerlifting competitions, it’s not always necessary for everyday lifting. Lowering the barbell close to the chest still allows for a good range of motion while placing less strain on the shoulder joint. If you’re new to the bench press, it can be daunting lowering the weight that far, so be sure to work on maintaining control and slowly bringing the bar lower as you practise.

Where Should Your Eyes Be When Bench Pressing?

To keep your neck and spine in a neutral position during a bench press, you should keep your eyes focused on the ceiling directly above you. If you look towards the barbell this will cause you to flex your neck which can lead to improper form and potentially strain your neck. Keeping a neutral head position will make the exercise more effective, and keep you safe.

What Are Some Bench Press Grips?

Wide Grip

To perform a wide grip bench press, your hands should be positioned wider than shoulder width apart. How wide depends on personal preference and anatomical differences. This wider grip places greater emphasis on the outer chest and shoulder.

Normal Grip

A standard grip bench press begins with your hands placed shoulder-width apart. This primarily targets the chest, as well as the triceps and shoulders. This is the most commonly used grip for a bench press and is comfortable for most lifters.

Narrow Grip

Place your hands within shoulder-width apart for a close grip bench press. Usually your hands will be approximately two thumbs width apart, especially if you want to target the triceps. However, be mindful that with a narrow grip, you won’t be able to lift as heavy as you would a standard grip as the triceps are smaller muscles than the chest. Plus, you’re holding the barbell in a less stable position than normal.

How Can You Increase Your Bench Press?

The key to increasing your bench press is progressive overload. This is the process of gradually increasing the load that is placed on the musculoskeletal system.

Begin with a weight that you find challenging, but you can still hit the desired repetition range. Once you become comfortable with that weight, add a small increase to the load and repeat. It’s important to train consistently and make sure that you’re targeting the chest muscles for at least 10 sets per week if you’re looking to maximise muscle growth and development in this area.

Another way you can improve your bench press is by doing accessory lifts that complement the exercise. They help by strengthening the muscle groups involved in a bench press, such as the chest muscles, triceps and shoulders. Some examples include -

• Chest flyes

• Triceps dips

• Dumbbell bench presses

• Triceps extensions

• Shoulder presses

• Lateral raises

How Many Bench Press Reps Should You Perform?

How many repetitions you perform depends on your desired training outcome. If strength is your main goal, then you should be working through a repetition range of 1-6 reps. If hypertrophy (muscle growth) is your aim, complete 8-15 repetitions, and if you want to focus on muscular endurance then 15+ repetitions will be adequate. You can also mix up the number of repetitions you perform throughout your training cycle.

What Muscles Does a Bench Press Work?

As the bench press is a compound exercise it works several muscles at once. The main muscles involved in the movement are -

• Pectoralis Major (chest) - This is the main muscle worked in a bench press that helps to drive the bar upwards. The pectoralis major is responsible for the horizontal adduction of the shoulder joint.

• Anterior Deltoids (shoulders) - The front of the deltoids is crucial during a bench press and helps to keep your upper body stable during the movement.

• Triceps Brachii (Triceps) - The triceps are an accessory muscle in the exercise and support the chest in pushing the barbell upwards by extending the elbows.

Does a Bench Press Work My Chest or Abs?

The chest muscles are the primary muscles targeted during a bench press. That being said, the core muscles are used to help maintain stability throughout the exercise. Without a strong core your body would be unable to remain rigid throughout the movement which is essential for good technique.

Does Bench Press Make Your Chest Bigger?

Yes, the bench press is one of the most effective exercises for muscle growth and developing strength in the chest. As long as you’re adhering to the rules of progressive overload and training consistently, as well as eating a balanced diet with sufficient protein, a bench press will help your muscles grow. Continuously working the muscles will stimulate hypertrophy and increase muscle size and strength.  

The bench press is a fantastic compound exercise that uses minimal Gym Equipment. Whether you’re training for a powerlifting competition, or you just want a bigger chest, now you know more about the bench press, it’s time to incorporate it into your workout routine.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength