Bench Press
Exercises

Master the technique and progress toward impressive weights

Discover the guide

The bench press is the king exercise for the upper body. It's the movement that crystallizes all questions in bodybuilding: "How much do you bench?" This obsession is not without reason: the bench press is an excellent indicator of pushing strength and builds massive pecs, powerful shoulders and developed triceps.

In this complete guide, you'll discover the perfect technique to bench safely, the most effective variations, and how to program your training to progress rapidly and overcome all plateaus.

Perfect bench press technique

1 Starting position

Setup is crucial for safe and effective execution.

  • Bench placement

    Eyes should be aligned with the bar. Not too far forward (difficult to unrack), nor too far back (path too long).

  • Feet on ground

    Feet firmly planted on ground, hip-width apart. Feet should push throughout the movement for stability.

  • Natural back arch

    Squeeze shoulder blades together and down. This creates a slight natural lumbar arch (not exaggerated). Lower back shouldn't lift off the bench.

  • Bar grip

    Hands slightly wider than shoulders (forearms perpendicular to ground at bottom). Thumbs around bar for safety.

2 Descending phase (eccentric)

Control the descent to maximize muscle tension and avoid injuries.

Bar path

Bar descends diagonally toward lower chest (nipple level or slightly below). Not straight down!

Elbows at 45°

Elbows should neither be tucked to body (0°) nor perpendicular (90°). About 45° is optimal for shoulder health.

Speed

Controlled descent in 2-3 seconds. No bouncing off chest!

Breathing

Breathe deeply at start of descent and hold breath (Valsalva maneuver) to create stability.

3 Ascending phase (concentric)

Push with force and explosiveness to maximize muscle recruitment.

Chest activation

Think "push floor with feet" and "bend the bar" (without moving hands). This better activates the chest.

Return path

Bar goes back up slightly diagonally toward shoulders, finishing above upper chest/clavicles.

Lockout

Lock elbows at top but without hyperextension. Keep tension in chest.

Breathing

Exhale at end of movement or once bar is locked out.

Common technical errors

  • Bouncing bar off chest (risk of sternum fracture)
  • Lifting butt off bench (loss of stability and injury risk)
  • Elbows too flared (excessive shoulder stress)
  • Bar descending to neck or belly instead of mid-chest

Bench press variations

Incline Press

Bench inclined at 30-45°. Targets upper chest and front shoulders more. Essential for complete development.

Usage: 3-4 sets of 8-12 reps after regular bench press

Decline Press

Bench declined at -15-30°. Targets lower chest. Generally allows lifting heavier than regular bench.

Usage: Optional, 3 sets of 8-12 reps to specifically target lower pecs

Dumbbell Press

With dumbbells instead of bar. Allows greater range of motion and corrects left/right imbalances.

Usage: Excellent as main or accessory exercise, 3-4 sets of 8-12 reps

Close Grip Press

Narrower grip (shoulder-width or less). Targets triceps and inner chest more.

Usage: Excellent for triceps development, 3 sets of 8-12 reps

Pause Press

Pause 1-3 seconds at bottom position (bar on chest) before pressing. Eliminates stretch reflex and develops explosive strength.

Usage: To break through plateau, 3-5 sets of 3-5 reps at 80-85% 1RM

Smith Machine Press

Guided vertically. Good for training alone safely or isolating chest without worrying about balance.

Usage: Accessory or for heavy sets safely, 3-4 sets of 6-10 reps

Which variation to choose?

The classic barbell bench press remains the foundation. Add variations to target specific areas or break monotony. A balanced program includes: barbell bench + incline dumbbells + one variation of choice.

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Programming bench press

1 For hypertrophy (muscle mass)

Goal: build massive, thick pecs.

Intensity: 70-85% of 1RM
Repetitions: 6-12 reps
Sets: 3-5 sets
Rest: 90-120 seconds
Frequency: 2× per week

Example: Monday - Barbell BP 4×8 + Incline DB 3×10 | Thursday - DB BP 3×12 + Decline 3×10

2 For maximum strength

Goal: increase your 1RM and lift as heavy as possible.

Intensity: 85-95% of 1RM
Repetitions: 1-5 reps
Sets: 5-8 sets
Rest: 3-5 minutes
Frequency: 2-3× per week

Example: Monday - BP 5×3 @ 90% | Wednesday - Pause BP 4×5 @ 80% | Friday - BP 3×5 @ 85%

3 Typical progression cycle (12 weeks)

To progress consistently and avoid plateaus.

Phase 1: Volume (Weeks 1-4)

Focus on total volume to create hypertrophy

4×10 @ 70%, 4×8 @ 75%, 5×8 @ 75%, 4×10 @ 70%

Phase 2: Intensity (Weeks 5-8)

Progressive intensity increase

4×6 @ 80%, 5×5 @ 82.5%, 4×5 @ 85%, 5×5 @ 82.5%

Phase 3: Strength (Weeks 9-11)

Heavy loads to maximize strength

5×3 @ 87.5%, 6×2 @ 90%, 5×3 @ 87.5%

Phase 4: Deload and test (Week 12)

Recovery and new 1RM test

3×5 @ 70% then test 1RM at end of week

BenchRep programs automatically

Let BenchRep manage your progression. The app automatically calculates your working loads based on your 1RM, tracks your weekly volume and suggests when to increase weights.

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Breaking through plateaus

Stuck for several weeks? It's normal! Here are strategies that work to restart progression.

Increase frequency

Go from 1 to 2-3 bench press sessions per week. More stimulus = more progression.

Vary intensity: heavy/medium/light across 3 sessions

Add volume

Progressively increase total weekly sets by 10-20%.

Go from 12 to 15 weekly sets for example

Weak point work

Identify your weak point: triceps? shoulders? sticking point? And target it specifically.

Ex: close grip for triceps, board press for lockout

Strategic deload

Paradoxically, reducing intensity for 1 week (50-60% of loads) allows the body to recover and rebound.

Do a deload every 4-6 weeks

Improve technique

Film yourself. Often, a technical adjustment (better arch, optimal bar path) instantly unlocks 10-20lbs.

Focus on leg drive and shoulder blade position

Optimize nutrition

In caloric deficit, progression is nearly impossible. Ensure you're at least at maintenance calories with 0.8g+ protein per lb bodyweight.

Surplus of 200-300 kcal/day optimal for progression

Frequently asked questions

My shoulder hurts when bench pressing, what to do?

First check your technique: elbows at 45°, shoulder blades squeezed, no bouncing. If pain persists, temporarily switch to dumbbells or incline which are more shoulder-friendly. Consult a physio if it continues.

How many times per week bench press?

Beginners: 1-2 times. Intermediate: 2-3 times. Advanced: 2-4 times depending on program. More frequency generally allows more progression, as long as total volume remains manageable.

Barbell or dumbbell bench: which is best?

Both! Barbell allows lifting heavier and is better for pure strength. Dumbbells offer greater range of motion and correct imbalances. Ideally, include both in your program.

I feel my triceps more than chest, normal?

Not ideal. Check your technique: slightly wider grip, think about "bending the bar", descend low on chest. Add chest isolation exercises (flyes, pec deck) to better learn to activate them.

What's a good bench press level?

For a 176 lbs man: Beginner 132 lbs, Intermediate 176-220 lbs, Advanced 242-287 lbs, Elite 308+ lbs. For a 132 lbs woman: Beginner 55 lbs, Intermediate 77-99 lbs, Advanced 110-132 lbs. But every body is different!

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