Here’s How To Do a Bench Press Correctly (2024)

The bench press can seem a little intimidating, even to seasoned athletes. How much weight should you use? And is your form correct?

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Exercise physiologist Ben Kuharik helps build your confidence — and your muscles — by breaking down the bench press.

Which muscles do you work with the bench press?

The bench press is a compound movement, meaning it works two or more muscle groups at the same time. When you perform this exercise, you’re working your:

Anterior deltoids: You have three different deltoid muscles covering the front, side and back of your shoulder on each arm. The bench press uses more of your anterior (front) deltoids, which help you move your arms forward.
Pectorals: Commonly called your “pecs,” these are your chest muscles located beneath your breasts. “Your pecs are large muscles, and you use them for pushing things, moving your arms and rotating your shoulders,” explains Kuharik.
Triceps: Your triceps are on the back of your upper arms. “Your triceps allow you to straighten your arms through your elbow joints,” he adds. “This muscle also helps stabilize your shoulder.”

Dumbbell bench press vs. barbell bench press: Which is better?

You can bench press using one single barbell or two separate dumbbells. Kuharik says the technique you choose comes down to your fitness goals.

“Dumbbell and barbell bench press each have their advantages,” he states. “If you want to maximize the weight you can lift, you’ll want to use the barbell.”

When you look at the numbers, the dumbbell bench press might seem like less. But with this method, you’re challenging your muscles in different ways.

What is the proper bench press form?

Bench press form involves a few key steps, including:

1. Secure a spotter

A spotter can help you get the most out of your workout. “You might feel more confident to challenge yourself if you have a spotter,” says Kuharik. “It’s also safer to have someone ready to help when needed.”

2. Keep your feet flat on the ground

Lie on the bench and place your feet flat on the floor, about shoulder-width apart. “Your feet will help you draw stability and power, so it’s important to keep them in the right position,” he advises. “You can pull them in toward your body slightly, as long as they remain flat on the floor. This stability tells your brain that you can recruit more muscles, so you’ll get better results.”

3. Lock your shoulders

Retract your shoulders by pulling them back and down before you begin lifting. “Press your shoulder blades into the bench,” he instructs. “When they’re in that position, they’re more stable and less likely to be injured.”

4. Unrack the weight safely

If using a barbell, remove the barbell from the rack, then breathe in and brace your core. “Let the weight slowly come down to your chest with your core braced,” says Kuharik. “Keep your core tight as you prepare for your first full press.”

If you’re using dumbbells, place them on the floor near your feet. Then, when you’re ready to lift, pick them up, sit on the bench and slowly lower yourself back until you’re lying down. Remember to pull your shoulders down and back before you start your first press.

5. Grip correctly

Grip your barbell or dumbbells tightly. “Hold the weight in your palm and wrap your thumb over your fingers allowing you to brace your wrists,” says Kuharik.

6. Press upward

With your locked shoulders and firm grip, push the weight straight up and inhale. “Push the weight up as quickly as you’d like while maintaining control,” Kuharik says. “Locking out at the top is not inherently bad, but slamming into the lockout may irritate the joint. If you’re concerned or have a history of elbow pain, leaving a soft bend at the top works great.”

7. Lower the weight slowly

The downward motion, or eccentric contraction, is an important part of the muscle-building process, so don’t rush it. “Lower with control and feel a stretch in the pecs,” he advises. “This movement should take about three to five seconds.”

8. Repeat

The number of reps you do depends on your fitness goals. “If your goal is muscle size and definition, anywhere from eight to 30 reps per set for two to three sets will work. A simple range for beginners is three sets of 10,” says Kuharik. “The important part is pushing your muscles close to failure. You should feel like you could do two to three more reps when you stop, but no more than that.”

Common bench press questions

Now that you’ve got the form basics, here are a few more details to consider.

How often should I bench press?

Bench pressing two to three times each week is a good goal for most people. “If you’re working your muscles to near failure, you’ll be sore the next day,” Kuharik warns. “But you don’t want to be so sore that you have to take four or five days off between sessions.”

Should I arch my back during the bench press?

Some arching of your back is helpful, but it doesn’t have to be extreme. “You should be able to barely fit a hand between your back and the bench,” Kuharik says. “A slight arch helps you keep your shoulders locked and keep you stable on the bench.”

Should I touch the weight to my chest?

You should bring the weight as far down as you can, where you still have control of the bar and not have any pain in your joints. For some people, this may be just above their chest, whereas others may even sink below chest level when using dumbbells.

“Some people feel most comfortable with the weight right above the nipple line, but others need it a bit lower,” Kuharik notes. “It depends on your anatomy and how you grip the weights.”

Should I keep my elbows tucked in?

Some people are more comfortable with their elbows out slightly, while others like them tucked in at their sides. “Most people find what elbow position is most comfortable for them after a few reps,” Kuharik says.

Bench press variations

You can also use the bench and your grip in different ways to change up the exercise. Types of bench press variations include:

Traditional bench press

Also called the flat bench press, this method keeps the bench parallel to the floor.

Incline bench press

An incline bench press means you raise the head of the bench up to a more upright position. “An incline can help you focus on the upper part of your pectoral muscles,” says Kuharik. “You still lift and lower the weights in a straight line toward the ceiling.”

Decline bench press

With a decline bench press, you lower the head of the bench up to 30 degrees. “This technique is less common but may target the lower fibers of your pectoral muscles,” he adds.

Close-grip bench press

If you want to work your triceps harder, bring your hands closer together. “A close-grip bench press forces a greater range of motion in your triceps,” explains Kuharik. “It’s a good way to change up your routine.”

You can do a close-grip bench press with a barbell or dumbbells. “With a barbell, place your hands slightly closer than shoulder-width apart when you grip the weight,” he instructs. “For dumbbells, focus on keeping your elbows tucked with the dumbbells turned to a more vertical position.”

Bottom line?

If the bench press feels complicated, Kuharik says don’t overthink it.

“The bench press is great for people of all ages and fitness levels — as long as you’re controlling the weight and using a spotter, it’s an exercise you can do safely.”