This guide provides a comprehensive look at bench press technique, breaking it down into four key areas: target muscles, setup, execution, and common errors.
The primary muscles engaged in the bench press are the pectoralis major (sternal and clavicular heads), triceps brachii, and anterior deltoids. The lats play a minor role, primarily when the shoulder is behind the torso at the bottom of the press. The bench press trains horizontal shoulder adduction (primarily pecs and anterior deltoids), shoulder flexion (upper pecs and front delts), and elbow extension (triceps).
It’s important to remember that individual bench press strength is influenced by various factors like arm length, ribcage size, muscle insertions, lumbar spine mobility, and upper back strength. Compare your progress to your own starting point, not to others.
The setup is crucial for a strong and safe bench press. Begin by ensuring the bar is centered and you have a spotter, especially for heavy lifts. Lie flat with your head back, feet up on the bench, and shoulder blades squeezed together throughout the entire lift. Create an arch by lifting your arms and grabbing the bar with a shoulder-width grip, or by pushing against the uprights. Lift your hips, pulling your shoulder blades towards your glutes to enhance scapular depression, and push your upper body forward. Lower your feet one at a time, positioning them as far back as comfortable, keeping your legs close to the bench. Drop your hips so your glutes touch the bench.
Your grip width can be adjusted based on personal preference and strength. Wider grips emphasize the sternal pecs and anterior delts, while closer grips focus on the triceps and clavicular (upper) chest. Regardless of width, aim for stacked wrists (directly below knuckles) and elbows (roughly beneath wrists when viewed from behind) to minimize injury risk. A maximum grip width of 1.5 times your acromial distance (shoulder width) is recommended for balancing strength and safety. Before lifting, ensure your wrists are straight, thinking of “punching the ceiling” to avoid hyperextension. Finally, retract and depress your shoulder blades by cranking your elbows forward, “screwing” your back into a stable position.
While the powerlifting style bench press emphasizes a pronounced arch for maximal strength, a less extreme arch is suitable for bodybuilding. A narrower grip can increase range of motion, and the feet can be slightly further forward. However, maintaining retracted shoulder blades and a slight lumbar arch remains crucial for shoulder health and stability. The difference in range of motion between a big arch and a small arch is often overstated; the bar path doesn’t necessarily equate to joint range of motion.
Execution is broken down into four phases: unrack, brace, descend, and press. Unrack with a spotter’s assistance or, if lifting alone, keep your glutes elevated until the bar is clear. Establish four points of contact: head, upper back, glutes, and feet. Take a deep breath, bracing your core, puffing your chest, and gripping the bar tightly. Visualize bending or ripping the bar in half to activate your upper back muscles.
During the descent, lower your elbows at a 45-degree angle to your torso (top view), keeping them stacked under the bar (side view). The bar path should be down and slightly forward. Touch your chest just below nipple level at the bottom of your sternum. Pause for a second (optional, primarily for powerlifting) or tap and go (bodybuilding).
Explode the bar upwards, driving your heels into the floor, pressing back towards your face, and pushing the floor away with your feet to initiate leg drive. The bar path should arc back towards the starting position. The sticking point, the most challenging part of the lift, typically occurs in the first 20-40% of the movement (3-4 inches off the chest). To overcome it, press up and back, flare your elbows slightly, and maintain explosive speed. Exhale after the sticking point or upon lockout.
Three common errors are over/under tucking the elbows, benching with a flat back, and neglecting leg drive. A slight elbow tuck is ideal, with a bit more flare as needed to overcome the sticking point. Maintaining a spinal arch, although less pronounced than in powerlifting, protects the spine, improves shoulder mechanics, and increases strength. Leg drive is essential for maximizing power; practice engaging your legs to effectively transfer force into the lift.
