Bench Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 4 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Pull the shoulder blades together and down to build a stable base.
• Drive the feet into the floor and keep the glutes on the bench throughout the rep.
• Lower the bar under control to the lower chest with the elbows tucked to roughly 45 degrees.
• Press explosively out of the bottom and track the bar on a slight diagonal path back over the shoulders.

Common mistakes

• Flaring the elbows out to 90 degrees, which overloads the shoulders.
• Lifting the glutes off the bench to push more weight.
• Bouncing the bar off the chest instead of controlling the descent.

Frequently asked questions

How wide should my bench press grip be?

A solid starting point is a grip where your forearms are vertical at the bottom of the rep, which is roughly one and a half shoulder widths for most lifters. A narrower grip emphasizes the triceps, a wider grip the chest.

Do I need a spotter to bench press?

For heavy sets near your maximum a spotter is strongly recommended. If you train alone, use a rack with safety pins and stay with a weight you can control confidently.

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