The short version
- Squeeze the bar and “bend it” to keep shoulders tucked.
- Avoid: Elbows flared to 90°. Fix: Tuck to roughly 45–70° to share load with the triceps.
- Start with: Push-up on a bench or wall (see push-up)
Muscles worked
| Main movers | Chest (pectoralis major), front shoulders (anterior deltoid), triceps |
|---|---|
| Helpers (synergists) | Serratus anterior, upper back (to stabilise) |
| Equipment | Barbell or dumbbells + bench |
Step by step
- Lie on the bench with eyes under the bar, feet flat, and a slight natural arch in the lower back.
- Grip the bar a little wider than shoulder-width, wrists stacked over elbows.
- Pull the shoulder blades back and down into the bench.
- Unrack with straight arms and bring the bar over your shoulders.
- Lower under control to the lower chest, elbows about 45–70° from your sides.
- Press up and slightly back toward the rack, breathing out near the top.
Coaching cues
- Squeeze the bar and “bend it” to keep shoulders tucked.
- Touch the same spot on your chest every rep.
- Feet drive into the floor; glutes stay on the bench.
Common mistakes and fixes
- Elbows flared to 90°. Fix: Tuck to roughly 45–70° to share load with the triceps.
- Bouncing the bar off the chest. Fix: Pause lightly on the chest for one count.
- Hips lifting off the bench. Fix: Lower the weight and keep feet flat.
- Benching heavy alone with no safeties. Fix: Use a spotter or a rack with safety arms set just below chest height.
Make it easier (regressions)
- Push-up on a bench or wall (see push-up)
- Dumbbell floor press
- Dumbbell bench press with lighter weight
Make it harder (progressions)
- Pause bench (2 s on the chest)
- Incline bench press
- Add 1–2.5 kg when all sets hit the top of your rep range
Sets, reps and today’s dose
Beginners: 3 sets of 8–12 at an effort where 2–3 reps are left in the tank (RPE 7–8), 2 days a week. That fits ACSM progression guidance.
Test your eye in Spot the Fault and set your lifting rhythm with the tempo drill.
Lesson game · earn XP
Check yourself: 3 quick questions
Perfect score = combo bonus. Each question returns in your spaced-repetition review.
Questions people ask
Is the bench press bad for your shoulders?
Not for most people when elbows are not flared and shoulders stay set. If you have shoulder pain, see a clinician.
Should I arch my back?
A small natural arch with glutes down is normal. A huge arch is a competition technique, not needed for training.
Sources
- U.S. HHS. Physical Activity Guidelines for Americans, 2nd edition (2018). Checked October 23, 2026.
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc, 2009. Checked October 23, 2026.
- NSCA. Exercise technique articles and Essentials of Strength Training and Conditioning. Checked October 23, 2026.
Education only. Not medical advice. Confirm with your clinician.