Train.exerciseLibrary.primaryMuscles

• Pectoralis major
• Triceps brachii

Secondary muscles

• Anterior deltoid
• Serratus anterior
• Muscles of the upper back (stabilization)

Technique

• Lie on the bench with eyes positioned under the bar.
• Place feet firmly on the floor.
• Retract and depress the shoulder blades.
• Grip the bar slightly wider than shoulder width.
• Unrack the bar and position it above the chest.
• Lower the bar under control to the lower chest.
• Keep wrists neutral and forearms vertical.
• Press the bar upward until the elbows are extended.
• Maintain upper back tension throughout the movement.

Common mistakes

• Bouncing the bar off the chest.
• Excessive elbow flare.
• Losing shoulder blade position.
• Raising the feet off the floor.
• Incomplete range of motion.
• Excessive wrist extension.

Special recommendations

• Keep the shoulder blades retracted throughout the set.
• Maintain contact with the bench using the head, upper back and glutes.
• Use a spotter when training close to failure.
• Focus on controlled lowering of the bar.
• Prioritize technique before increasing load.

When to use

• Developing upper-body strength.
• Increasing chest muscle mass.
• Improving pressing performance.
• General strength training programs.

Consider modifications if

• Moderate shoulder pain occurs during pressing movements.
• Moderate chest or shoulder discomfort increases with loading.
• A recent shoulder or chest injury limits normal pressing mechanics.
• Proper bench setup and technique cannot be maintained safely.

In these situations, consider reducing load, adjusting technique, choosing an alternative exercise, or consulting a qualified professional.

Experience level

• Beginner
• Intermediate
• Advanced

Exercise variations

• Close-Grip Bench Press

  Hands placed closer together. Increases triceps involvement and reduces chest contribution.

• Wide-Grip Bench Press

  Wider hand placement. Increases chest involvement and slightly reduces range of motion.

• Paused Bench Press

  A 1–2 second pause on the chest before pressing. Improves control, stability and strength off the chest.

• Incline Barbell Bench Press

  Bench angle 15–45 degrees. Places greater emphasis on the upper chest and anterior deltoids.

• Smith Machine Bench Press

  Fixed bar path. Useful for beginners, hypertrophy work and situations where stability is limited.