Learning how to do barbell bench press correctly is the foundation for building upper body strength. It’s a classic exercise, but doing it wrong can lead to frustration or even injury. This guide will walk you through every step, from setup to execution.
How To Do Barbell Bench Press
Mastering the bench press involves more than just lying down and pushing. Proper technique ensures you work the right muscles and stay safe. Let’s break down everything you need to know.
Why the Bench Press Matters
This compound movement primarily targets your chest, shoulders, and triceps. It’s a key measure of upper body power and contributes to overall muscle development. A strong bench press can help with other lifts and daily activities.
Many people focus only on the pushing part. But the setup and form are just as important for consistent gains.
Equipment You’ll Need
- A standard barbell and weight plates.
- A flat bench press bench with sturdy supports.
- Collars to secure the plates (highly recommended).
- Proper footwear for stable footing.
Step-by-Step Setup & Form
Getting into the right position is 80% of the lift. Rushing this part is a common mistake.
1. Position Yourself on the Bench
Lie back so your eyes are directly under the bar. Plant your feet firmly on the floor, slightly behind your knees. Your entire back should be in contact with the bench, with a natural arch in your lower spine.
Don’t flattern your back completely, but also don’t over-arch to the point of lifting your tailbone.
2. Create a Stable Base
Drive your feet into the floor like your trying to push yourself up the bench. Squeeze your shoulder blades together and down, as if you’re tucking them into your back pockets. This creates a solid shelf for the lift.
Maintain this tight upper back position throughout the entire set.
3. Your Grip on the Bar
Grip the bar just wider than shoulder-width. A good starting point is having your forearms vertical at the bottom of the press. Wrap your thumbs around the bar for a full, safe grip.
Many lifters grip to wide, which can put unnecessary stress on the shoulders.
4. Unracking the Bar
- Take a big breath and brace your core.
- Press the bar straight up until your arms are locked, moving it over your shoulders.
- This is your starting position.
Don’t let the bar drift forward or backward as you unrack it. If the weight is heavy, always ask for a spotter to help with the liftoff.
5. The Descent (Eccentric Phase)
Inhale as you lower the bar with control. Aim for a point on your lower chest or sternum. Your elbows should tuck at about a 45-degree angle from your body, not flared straight out.
Let the bar touch your chest lightly. Don’t bounce it off your ribs, as this can cause injury and is cheating the movement.
6. The Press (Concentric Phase)
Drive your feet into the floor and push the bar back up in a slight arc toward the rack. Exhale as you press. Keep your hips on the bench and your head still.
Think about pushing your body away from the bar, not just the bar away from you. Lock out your elbows at the top, but don’t hyperextend them.
7. Reracking the Bar
Once your arms are locked at the top, carefully guide the bar back onto the rack hooks. Don’t turn your head to look for the hooks; you should know where they are. Lift the bar forward slightly before lowering it onto the supports.
Never drop the bar on the hooks from the top position, as it can damage the equipment or cause you to lose control.
Common Bench Press Mistakes to Avoid
- Flaring Your Elbows: Keeping elbows at 90 degrees puts your rotator cuffs at risk. Aim for that 45-degree angle.
- Bouncing the Bar: This removes tension from the muscles and is hard on your sternum. Use a controlled touch-and-go.
- Lifting Your Hips: Your glutes should stay in contact with the bench. Rising hips is often a sign of going to heavy.
- Incomplete Range of Motion: Not touching your chest or not locking out limits the exercises effectiveness. Strive for the full motion with good form.
- Poor Wrist Position: The bar should rest in the heel of your hand, not bent back in your fingers. This keeps force aligned.
Programming for Progress
To get stronger, you need a plan. Simply pressing randomly won’t lead to optimal results.
For strength, focus on lower rep ranges (3-6 reps) with heavier weights. For muscle growth, moderate reps (8-12) with good technique is key. Always include at least one rest day between bench press sessions to allow for recovery.
Consider using variations like the incline bench press or close-grip bench press to target muscles from different angles. These can help you overcome sticking points.
Safety First: The Importance of a Spotter
Whenever you’re attempting heavy weights or new personal records, use a spotter. A good spotter stands at the head of the bench, ready to assist if you fail a rep. They should help you lift the bar off the rack if needed.
Clear communication is essential. Tell your spotter how many reps you plan to do and when you need help. If you train alone, learn how to use the safety bars in a power rack or choose weights you can handle confidently.
FAQ: Your Bench Press Questions Answered
How wide should my grip be?
A medium grip, where your forearms are vertical at the bottom, is a great starting point for most people. Wider grips emphasize the chest more, while closer grips target the triceps.
Should the bar touch my chest?
Yes, in a standard bench press, the bar should lightly touch your chest at the bottom of each rep. This ensures a full range of motion. Some lifters with shoulder issues may use a slight pause just above the chest.
How often should I bench press?
Most lifters benefit from benching 1-2 times per week. This allows enough frequency for improvement while providing adequate recovery time. Your body will tell you if it’s to much.
Why do my shoulders hurt when I bench?
Shoulder pain often comes from poor form, like flared elbows, or from overuse. Ensure your technique is correct, warm up properly, and consider adding rotator cuff strengthening exercises to your routine.
What’s the difference between flat and incline bench?
The flat barbell bench press targets the overall chest. The incline variation shifts more emphasis to the upper chest and front shoulders. Both are valuable for a balanced physique.
Consistency and patience are your best tools. Focus on mastering the movement with lighter weight before adding more plates. Paying attention to the details outlined here will help you build strength safely and effectively for the long term.