Every man has a similar thought when they first get up to go to the gym. We see it in movies. We see it in TV shows. The bench press is the number one representation of strength. When the movies or TV shows want to showcase their character’s strength, they send them to the weight bench with piles of plates on each side of a bar. The result of that is that when we head to the gym, the bench is the first destination. So, we need to make sure every man is armed with the knowledge and confidence. Men have to learn how to do a bench press and how to do it well.
That is why I reached out to one of my favorite fitness experts for our next edition of Fitness 101, James McMillian. As the President and Head Coach of Tone House, New York City’s premier athletic conditioning studio, he’s spent over a decade in the fitness world. From personal training and coaching high-energy group workouts to bringing people together through fitness experiences across the country, he is likely the busiest father and entrepreneur in New York. He is also in better shape than all of the Avengers and dresses better to boot. So, I will let him take the lead on teaching us about the bench press.
Bench press is one of those exercises that almost everyone knows, but I think people underestimate how important it is outside of building a bigger chest. – James McMillian, President and Head Coach of Tone House
Why is it important?
Obviously, since I watch too many action movies for my own good, I have the misconception that there is no exercise that is more important than the bench press. That, conversely, can make someone think it isn’t very important at all. I mean, how much can we actually trust the movies? So why is the bench press important? I will let James take the lead on that question as well.
“As an athlete, upper body strength matters, especially in sports where you’re pushing, blocking, or making contact. I love the bench press because it allows you to build strength and power in your upper body while also teaching you how to control weight.”
What does it target?
- Pectoralis major (chest): The primary muscle responsible for pushing the weight.
- Triceps (back of arms): Helps straighten your elbows as you press.
- Anterior deltoids (front shoulders): Assist with pushing the weight away from your chest.
- Serratus (muscles along your ribs): Helps support shoulder blade movement and stability.
- Upper back (traps and rhomboids): Helps keep you stable on the bench.
How to do it
Now for the nuts and bolts of the conversation. How do you do the perfect bench press? I asked James to give me some tips on nailing the perfect form. And, admittedly, I will never have a chest like his, but this is step one in trying to catch up to the halfway point.
- Before you even start pressing, make sure your body is in a strong position. Plant your feet on the floor, keep your upper back tight against the bench, and make sure your wrists are stacked over your forearms.
- Lower the bar with control toward your lower chest or sternum, keeping your elbows at a comfortable angle rather than flaring them straight out. When you press, drive your feet into the floor and push the weight back up while keeping your shoulders stable.
- One thing I always tell people is that bouncing the bar off your chest isn’t strength. Control the weight through the entire movement. And when you’re going heavy, make sure you have a spotter or proper safety equipment.
Modifications
- For someone who isn’t ready for a barbell bench press, push-ups are a great starting point.
- You can start with incline push-ups using a bench or elevated surface, then progress toward regular push-ups as you get stronger.
- Dumbbell bench presses are another great option because they allow each arm to work independently and give you more freedom with your range of motion.
- A chest press machine can also be useful for someone learning the movement or building confidence.
- As a coach, I’m not in a rush to put someone under a heavy barbell. I want them to understand how to control their body and the weight first. The strength will come with consistency.
Whether you want to have a chest for the superhero movie screen, or if you just want to control the weight and build power and strength in your upper body, James is the guy whose advice you follow.
