How To Bench Press: Step-by-Step Guide for Strength

The bench press is one of the most iconic exercises in the gym—and for good reason. It’s a powerhouse movement that builds upper body strength and muscle, targeting your chest, shoulders, and triceps. But let’s be honest: many of us face our own set of challenges when it comes to this classic lift.

Maybe you’re struggling to load weight on the bar or lack confidence in getting under the bar at all. Or perhaps you’ve hit a frustrating plateau, unable to break through a certain weight no matter how hard you try. Maybe it's a nagging shoulder pain or an ongoing battle with maintaining proper form.

If any of this sounds familiar, you're not alone. But here’s the good news: the bench press is an incredibly valuable compound movement that, when mastered, can seriously improve your strength, muscle mass, and overall fitness—no matter your fitness level (yes, even if you’re not a gym bro!).

In this guide, we’ll walk you through the essentials of performing the bench press safely, share expert tips to help you refine your form and boost your strength, plus give you the best variations for every level of lifter.

The bench press isn’t just about lifting heavy weights—it’s about mastering technique, building control, and making consistent progress. Ready to take your bench press to the next level?

What Is The Bench Press?

The bench press is a weightlifting exercise that involves lying on a bench and lowering a weight, such as a barbell or dumbbell towards the chest, then pressing it back up. It’s one of the ‘big three’ lifts in weightlifting, considered a key exercise for building strength and power.

The bench press primarily targets the chest muscles (particularly the pectoralis major). As a compound exercise, it also involves other muscles such as the triceps and shoulders, making it a key movement for building upper body strength and muscle mass [1].

Benching is extremely beneficial for building pushing strength. This can be transferred to exercises like push-ups, overhead presses, and sports that require upper-body pushing power (such as swimming, basketball, or football).

When it comes to what equipment to use, the bench press is extremely versatile, with the option to use a barbell, dumbbells, a machine, or cables—the former being the most common and most popular for those aiming to lift heavier weights. The machine variation is often a safer, more beginner-friendly bench press variation, while using dumbbells and cables allows you to switch up your training and train unilaterally–but more on that later.

Let’s first understand how to perform a barbell bench press:

How To Do The Bench Press

1. Lie on the bench, positioning yourself under the barbell so your eyes are directly in line with it.

2. Plant your feet firmly on the ground for stability, adding a plate under each foot if your feet don’t sit fully flat on the floor. Focusing on this connection of your feet on the floor can help improve stability and transfer strength, as you keep your core tight and push your feet into the ground.

3. Take hold of the bar with an overhand grip, slightly wider than shoulder-width. Your wrists should be straight, the bar resting in the palm of your hand and your thumbs wrapped around it.

4. Squeeze your shoulder blades back and down, keeping your chest proud. Drive your feet into the floor, consciously contracting your glutes and quads. Extend your arms to unrack the bar, moving it out so it hovers directly over the middle of your chest. Think about twisting your little fingers inwards on the bar to create tension.

5. Bracing your core, begin the descent, slowly lowering the bar to your mid-chest, keeping your elbows at about a 45-degree angle to your torso. Keep your core tight and lower back in contact with the bench.

6. Bring the bar down to your chest, lightly touching it, before driving it back up by extending your arms and pushing through the floor with your feet. (Don’t bounce the bar off your chest; touch it lightly without rebounding.)

7. Fully extend your arms at the top to stabilize the bar.

8. Once all reps are complete, move the bar back to the rack.

Note: If you’ve ever watched powerlifters bench, you’ll notice they arch their mid-back, keeping it bent throughout the exercise, pressing their shoulders and butt down into the bench. This technique reduces the range of motion, making it easier to lift heavier [2].

Both the arched back and flat back technique are correct, it’s just down to personal preference, comfort and your main goal. If strength and 1 rep max training is your goal, you might see greater benefit from the arch back technique; however, the classic flat bench technique (as above) uses a greater range of motion, so may be better for those seeking aesthetic goals.

How To Improve Your Bench Press: 5 Tips

Increasing your bench press requires a combination of proper technique, targeted training, and progressive overload. Try these 5 tips to improve your bench press:

1. Train bench press frequently (at least twice a week if possible, as research shows this is the optimal amount for muscle growth), making sure to still give enough time between workouts for recovery (at least 48 hours) [3,4].

2. Consider using a spotter, which can help you to focus on pushing the weight without worrying about failure.

3. Incorporate training techniques that help you to target your weak points of the lift, for example, adding a pause at your chest removes the stretch reflex and forces you to press from a dead stop–increasing the difficulty of the exercise and building strength in your push..

4. Progressively overload each week to continually challenge your muscles. This could mean gradually increasing the weight, sets, reps, and time under tension (not forgetting to record your progress each week on the

   Gymshark Training App).

5. Use other exercises to strengthen not only the chest muscles but also the supporting muscles (triceps, shoulders, back, core). This will ultimately help you bench more while adding variety to your training.

Bench Press Variations

You can vary your bench press in so many ways, working slightly different muscle groups and ensuring you never get bored!

The main ways to vary your bench press are by:

1. Changing the angle of the bench

2. Changing your grip

3. Changing the equipment

1. Changing The Angle Of The Bench

Making a small change, such as altering the bench angle, can shift which muscles are emphasized. Using a mix of bench angles during training is a good way to ensure overall chest muscle development.

The three main angles you can use during a bench press are:

Flat Bench Press

The most common type of bench press which:

• Works the whole chest, with an emphasis on the mid-chest;

• Is ideal for overall chest mass and strength;

• Is generally the most accessible and easy to set up.

Incline Bench Press

Involves moving the angle of the bench to an incline (usually between 45 to 60 degrees), using an adjustable or fixed incline bench. This variation:

• Emphasizes the upper chest and anterior delts;

• Effective in building a fuller upper chest, improve the aesthetic ‘upper pec shelf’;

• It can, however, place more stress on the shoulders compared to other variations;

• It’s normal for this position to feel awkward or weaker at first.

Decline Bench Press:

Most commonly uses a fixed decline bench in a rack, but you can also adjust a bench if required, to a 15-30° decline. You’ll also need foot anchors to secure your feet to stop you sliding down the bench, but most fixed decline benches have these. This variation:

• Emphasizes the lower chest [5];

• Places less strain on the shoulders;

• Often allows you to lift heavier;

• Can be harder to set up.

You may also want to consider having a spotter for this bench press variation, as the angle can be tricky.

2. Change Your Grip

Changing the width of your grip on the bar can change the focus of your bench press. The main grip variations are:

Mid Grip Bench Press

Sometimes called a standard grip or shoulder-width grip, this is the classic variation most people think of when they hear "bench press”. This variation:

• Produces balanced activation in the chest, shoulders, and triceps to build overall upper body strength;

• Puts less stress on the shoulders than a wide grip and less strain on the elbows than a narrow grip.

Wide Grip Bench Press

During this variation, hands are placed wider than shoulder-width apart (typically 1.5 to 2 times shoulder width). This variation will;

• Increase activity in the biceps and reduce tricep activation [6];

• Allow heavier loads to be lifted (due to a shorter range of motion), producing the highest 6RM loads during a 2017 study [7];

• It can put greater stress on the shoulder joint, making it important to maintain proper shoulder positioning to avoid injury [6].

Narrow Grip Bench Press

During this variation, hands are placed inside shoulder-width (usually about shoulder-width or closer). This variation will:

• Increase activation in the triceps [8];

• Activate the pecs just as much as the wide grip bench press [9].

When choosing your grip width, consider your overall goal. Opt for a wide-grip bench press to lift heavier loads and work the chest and biceps. Try a narrow grip if you want to work the triceps, protect your shoulders, and build strength in the top portion of the chest press.

3. Changing the equipment

Finally, changing the equipment you use for your bench press slightly shifts the load and movement, which changes muscle activation patterns.

The main types of equipment you can use for your bench press are:

Barbell

A barbell bench press is the ‘classic’ option, generally best for max strength and overall chest development. This variation allows:

• Heavier weights are to be lifted compared to dumbbells or cables;

• Greater muscle activation compared to bench press variations where the load is more stable, such as Smith machine bench press [10];

• Less range of motion (ROM) compared to dumbbells (which could limit hypertrophy);

• A spotter is recommended for safety when lifting heavier.

Dumbbell

Another variation you can add to your bench press workouts is the dumbbell bench press. This variation:

• Allows for greater range of motion (ROM), proven by studies to enhance muscle growth, particularly when combined with partial range of motion training (i.e., performing an exercise through only a portion of its full range);

• Some studies have concluded produces greater pectoralis major activation (and less tricep activation) compared to the barbell bench press [11];

• Can work each side unilaterally (great for evening out muscle imbalances and focusing on single-arm training);

• It allows you to move your wrist naturally rather than being confined to a fixed position, which some find more comfortable for the wrist and less straining on the shoulders.

Smith Machine

The Smith machine bench press involves setting up a bench under the Smith machine and using the bar in its guided range of motion to perform the bench press. The result of this is:

• The bar is easy to control and has safety hooks, making it safe for beginners and those training alone;

• Less stabilizer activation compared to free weight alternatives (making it easier to focus on target muscle group development, but holding less carryover to free weight exercises);

• Some find the Smith machine uncomfortable as it limits natural movement.

Machine Loaded

Using a plate-loaded or pin-loaded machine bench press is another option, which

• Is beginner-friendly, as the machine stabilizes the weight and supports your body, making it easy to use with correct form and little risk of injury;

• Isolates the pecs, triceps, and anterior delts, making it easy to focus on those muscles without as much involvement from stabilizers that beginners may not have developed yet;

• A good finisher, allowing you to push beyond failure safely, and push out your last few reps when your stabilizers are fatigued.

Cables

To perform a cable bench press, place a bench in the middle of a dual-cable pulley machine. Set the pulleys slightly below shoulder height and attach the handle attachments. This variation provides:

• Just as much activation of the pecs major and anterior as the dumbbell bench press [9];

• Constant tension throughout the entire range of motion, increasing muscle fibre recruitment;

• A more natural arm path, reducing joint strain compared to fixed barbell or machine presses. This makes it better for those with shoulder issues;

• You won’t be able to lift as heavy as you would with barbells, so it’s not the best option for pure strength or power development.

Whether you’re looking to push to that next one-rep max on the competition floor or build your confidence benching alone in the gym, you should now have all the intel you need to progress your bench press.

While facing challenges like plateaus, shoulder pain, or struggles with form is common, remember that these obstacles are part of the journey. With the right approach—focusing on proper technique, controlling your movements, and progressively increasing your strength—you can overcome these hurdles and see impressive results.

Chest day incoming? Download the Gymshark Training App, and be guided through the ultimate workout program, every step of the way.

References:

1. Stastny, P., Gołaś, A., Blazek, D., Maszczyk, A., Wilk, M., Pietraszewski, P., Petr, M., Uhlir, P. and Zając, A. (2017). A systematic review of surface electromyography analyses of the bench press movement task.

2. Bartolomei, S., Caroli, E., Coloretti, V., Rosaci, G., Cortesi, M. and Coratella, G. (2022). Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes.

3. Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.

4. Timón, R., Olcina, G., Camacho-Cardeñosa, M., Camacho-Cardenosa, A., Martinez-Guardado, I. and Marcos-Serrano, M. (2019). 48-hour recovery of biochemical parameters and physical performance after two modalities of CrossFit workouts.

5. Lauver, J.D., Cayot, T.E. and Scheuermann, B.W. (2015). Influence of bench angle on upper extremity muscular activation during bench press exercise.

6. Saeterbakken, A.H., Stien, N., Pedersen, H., Solstad, T.E.J., Cumming, K.T. and Andersen, V. (2021). The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men.

7. Saeterbakken, A.H., Mo, D.-A., Scott, S. and Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance.

8. Lehman, G.J. (2005). The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activity During the Flat Bench Press.

9. Tanimoto, M., Arakawa, H., Sato, M. and Nagano, A. (2023). Lateral Force and EMG Activity in Wide- and Narrow-Grip Bench Press in Various Conditions.

10. Schick, E.E., Coburn, J.W., Brown, L.E., Judelson, D.A., Khamoui, A.V., Tran, T.T. and Uribe, B.P. (2010). A Comparison of Muscle Activation Between a Smith Machine and Free Weight Bench Press

11. Farias, D. de A., Willardson, J.M., Paz, G.A., Bezerra, E. de S. and Miranda, H. (2017). Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets.

12. Rosa, M., Martins, R. and Loureiro, N. (2024). The Effects of Different Types of External Load Equipment on Muscle Activation Comparing Two Bench Press Exercises Variations.

13. Ronai, P. (2018). The Bench Press Exercise.

14. Noteboom, L., Belli, I., M. J. M. Hoozemans, Seth, A., H. E. J. Veeger and Der, V. (2024). Effects of bench press technique variations on musculoskeletal shoulder loads and potential injury risk.