Skip to main content

The bench press is a timeless classic — Here’s how to maximize your results

Boost bone health, testosterone, upper body strength, and more with the bench press.

man doing bench press in gym resistance training
Olly Man / Pexels

Alongside the deadlift, the bicep curl, and the leg press, the bench press is one of the most widely known resistance training exercises. Research shows the bench press emphasizes muscle growth in the pectoralis major muscles in your chest more than the triceps, but you’ll also work your triceps bracchi, pectoralis minor, and anterior deltoids in your shoulders. 

The bench press is a killer move to add to your upper body training days and remains popular in the fitness world. As a benchmark of strength, the classic bench press is one of the Big Three in competitive powerlifting alongside deadlifts and squats. Let’s look at the benefits of the bench press, how to do it, and tips to maximize your results.

Recommended Videos

What is the bench press?

Man bench pressing outside
Frame Kings / Pexels

The bench press is a compound exercise where you lie on a bench and press the weight upward, either using a barbell or a pair of dumbbells. You lower the weight down to your chest level before extending your arms to press the weight upwards. Different variations emphasize different muscles, such as an incline bench press or a narrower grip.

How to do a bench press

Man bench pressing in gym wearing green pants on a bench woman helping train him
Michael Demoya / Unsplash

You’ll need a flat bench and a barbell or two dumbbells.

Here’s how to do a bench press:

  • Lie on your back on the flat bench and grip the barbell with your hands a little wider than shoulder-width. You should hold the bar directly over your shoulders in the starting position.
  • Try to make sure your feet are planted on the ground, and your hips are flat on the bench throughout the exercise.
  • Engage your core.
  • If you’re using a rack, slowly lift the bar off the rack and lower it down to your chest until your elbows are bent out to the side about 45 degrees from your body.
  • When your elbows reach just below the bench, you’ve reached the bottom of the movement.
  • Press your feet into the ground and push the bar back up to the starting position.
  • Aim for 3 sets of 5-10 reps.

What are the benefits?

-man shirtless muscles flexing abs arms
Panther / Pexels

There are plenty of benefits of incorporating the bench press into your routine, such as:

Tips to maximize your results

Man doing bench presses
Tomislav Moze / Red Bull Content Pool

These top tips can help you maximize your results to get the most out of this timeless exercise:

  • Maintain a neutral spine.
  • Avoid arching your back.
  • Engage your core throughout the move.
  • Make sure your hands are correctly positioned on the barbell.
  • Avoid flaring your arms out at 90-degree angles.
  • Grip the bar with a firm, strong grip.
  • Focus on driving your heels down into the ground with each rep.
  • Try a narrower grip bench press when you want to emphasize your triceps and forearms.
  • Don’t forget those rest days.
  • Support your bench-pressing power with an optimal nutritious diet.
  • Consume sufficient protein to optimize muscle growth.
  • Strengthen your triceps and your chest with other moves.
  • Try including bench presses toward the beginning or middle of your routine when you have more energy.
  • Try performing five or 10 minutes of cardio before lifting to start raising your overall core body temperature and increasing blood flow to your muscles.
  • Stay mentally aware and imagine yourself lowering and pressing the bar.
Dumbbell bench press
Joseph Lin / Red Bull

If you’re starting to add bench presses to your routine, go with two or three days per week, use a lighter weight, and focus on your technique. You can always use heavier weights as you get stronger over time.

Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
Topics
How often to change running shoes: 5 signs it’s time for a new pair
Is the 500-mile rule true?
Running shoes sneakers outside park bench sunrise sunset

If you are consistent with your running workouts, knowing how often to change running shoes is essential. A pair of shoes can make or break your training, as comfort, durability, and support can make all the difference. I learned this myself, as I had to try out a few different brands before finding one that really worked for me and made my runs even more enjoyable.

So, before you hit the treadmill or trail next, keep reading to discover when it’s time to get a new pair, warning signs to keep an eye out for, and how to make your shoes last longer!

Read more
Here’s what 30 minutes of the Japanese Walking method can do for your health
All it takes is half an hour to get these proven benefits, from better blood pressure to body composition.
Man walking through sunlit trees

Walking is natural and beneficial for your wellness, so it’s worth putting one foot in front of the other. Whether you’re going around the block with your dog, exploring new places on foot, or just spending some time strolling outside, walking has been proven to lower your risk of heart disease, type 2 diabetes, and more.

The Japanese interval walking method, also known as interval walking training, is increasingly popular in the fitness world, to the extent that many are forgetting about those 10,000 steps. This method also provides proven benefits.

Read more
Are endurance athletes getting enough protein? Hot-off-the-press study
Do endurance athletes require as much protein as strength athletes to optimize performance?
Happy man smiling crossing marathon finish line

Since protein is key for muscle growth, those looking to sculpt a more muscular physique and boost strength often consume more protein. Gym junkies and bodybuilders are frequently heard discussing the role of optimal protein consumption in making those gains. What about endurance athletes who are more focused on completing marathons and triathlons than powering through the big three compound lifts? In weightlifting, protein plays a crucial role in building muscle strength, but what about its impact on longevity and endurance? Let’s look at recent research.

Interesting research

Read more