The bench press is a classic strength-training exercise that targets the upper body—especially the chest, shoulders, and triceps. It’s a staple in most gym routines and is one of the best ways to build upper-body strength, increase muscle mass, and improve overall athletic performance.
In this guide, you’ll learn how to do the bench press exercise with proper technique, how to avoid common mistakes, how much you should be lifting based on body weight, and more. Whether you’re a beginner or looking to perfect your form, this guide will help you bench like a pro.
🔍 What Is the Bench Press?
The bench press is a compound exercise that involves lowering a weighted barbell to your chest and pushing it back up until your arms are extended. It works the:
- Pectoral muscles (chest)
- Deltoids (shoulders)
- Triceps (back of the arms)
- Lats and upper back (for stabilization)
This movement is essential for building upper body strength and is also one of the three lifts used in powerlifting competitions (alongside the squat and deadlift).
💪 How to Do the Bench Press Exercise Correctly (Step-by-Step)
Step 1: Setup
- Lie flat on a bench with your feet firmly planted on the ground.
- Your eyes should be directly under the bar.
- Keep a natural arch in your lower back—don’t lift your butt off the bench.
Step 2: Grip the Bar
- Use a shoulder-width grip or slightly wider.
- Wrap your thumbs around the bar (not a thumbless “suicide grip”).
Step 3: Unrack the Bar
- Engage your lats and take a deep breath.
- Unrack the bar and move it directly over your chest.
Step 4: Lower the Bar
- Slowly lower the bar to your mid-chest while keeping your elbows at a 45-degree angle.
- Maintain tension in your upper back and core.
Step 5: Press the Bar Up
- Push the bar back up in a straight line.
- Exhale as you push.
- Lock out your elbows without hyperextending them.
Step 6: Re-rack Safely
- Bring the bar back to its starting position and gently rack it.
🛑 Common Bench Press Mistakes to Avoid
- Flaring elbows out too much – puts excess stress on your shoulders.
- Bouncing the bar off your chest – can lead to injury.
- Lifting your feet off the ground – destabilizes your base.
- Arching the lower back too much – may cause strain and reduce effectiveness.
🧠 People Also Ask
How to do a bench press correctly?
To perform a bench press correctly, lie flat with feet on the floor, grip the bar slightly wider than shoulder-width, lower it to mid-chest with control, and press it up while keeping your body tight and aligned. Always maintain a strong, stable position with a slight arch in the back and shoulder blades retracted.
How much should a 75 kg man bench press?
The average untrained 75 kg (165 lb) man may bench press around 60–70 kg (132–154 lbs). With consistent training, intermediate lifters can aim for 100–110 kg (220–243 lbs), while advanced lifters may reach 130 kg (286 lbs) or more.
How do you train for bench press?
- Progressive overload: Gradually increase weight over time.
- Accessory exercises: Include push-ups, triceps dips, and dumbbell presses.
- Proper rest and recovery: Don’t bench daily—rest 48 hours between sessions.
- Technique refinement: Focus on form over max weight to avoid injury.
Does bench press burn belly fat?
Not directly. While the bench press builds muscle, it doesn’t target belly fat specifically. Fat loss occurs through a combination of cardio, diet, and strength training. The more muscle you build, the more calories your body burns—even at rest.
🔄 Variations of the Bench Press
Try these bench press variations to keep your routine fresh:
- Incline Bench Press – targets upper chest.
- Decline Bench Press – emphasizes lower chest.
- Dumbbell Bench Press – improves stability and muscle balance.
- Close-Grip Bench Press – focuses more on the triceps.
🥗 Nutrition and Recovery Tips for Better Bench Press Results
- Eat a balanced diet with enough protein and healthy carbs.
- Hydrate well before and after your workout.
- Consider a pre-workout meal for energy and post-workout protein to support muscle repair.
🧾 Final Tips: Bench Press Like a Pro
- Start light: Master the form before adding heavy weights.
- Use a spotter: Always have a partner, especially when going heavy.
- Warm up thoroughly: Avoid injury by activating your shoulders and triceps first.
- Record your progress: Track sets, reps, and weight to stay motivated and consistent.
✅ Conclusion
Now that you know how to do the bench press exercise correctly, you’re one step closer to building serious upper-body strength. Mastering the bench press is about more than just lifting heavy—it’s about form, consistency, and smart training.
Add this foundational move to your routine and watch your strength gains soar. Whether your goal is hypertrophy, general fitness, or powerlifting, the bench press deserves a spot in your plan.