How to Bench Press | Master this Classic Chest-Builder with Proper Form

When it comes to building upper body strength and muscles, the bench press is a go-to exercise for fitness fans. It's one of the most effective upper chest exercises that target your chest, shoulders, and triceps, being the basis of any strength workout routine.

However, to get the most out of this powerful move and avoid injury, mastering the bench press form is important. In this definitive guide by Trojan Fitness, we’ll explore everything you need to know about how to bench press with proper form along with its variations.

Additionally, we offer a range of high-quality fitness equipment designed to meet all your workout needs. Our selection includes everything from dumbbells to bench press machines, ensuring you have the right tools to achieve your fitness goals.

What is the Bench Press?

The bench press is an ultimate exercise in strength training that primarily targets the pectoral muscles (chest), deltoids (shoulders), and triceps.

It can be performed using a bench press machine, barbells, or dumbbells, depending on your goals and equipment availability. The key to a successful bench press is maintaining proper form to prevent injuries and ensure maximum muscle activation.

How to Bench Press with Proper Form | 8 Easy Steps

Follow these simple steps to ensure you're bench pressing with proper form:

1. Position Yourself Correctly

• Set Your Feet:

Your feet form the base of your lift, helping you generate power. Try to position your feet as far back toward your butt as possible while still keeping them flat on the floor. This will differ depending on your height and body type.

• Position Yourself Under the Bar:

Your back placement will vary based on your body build. But generally, you should be far enough under the bar to easily lift it off the rack. Squeeze your shoulder blades together to keep you shoulders tight and protected.

2. Get the Right Grip

Grab the bar firmly and with confidence. Hold the bar as deep in your palm as possible. If the bar is too high in your hand or in your fingers. Your wrist will bend backward, which reduces your strength.

3. Arch Your Back

Arching your back isn’t just for powerlifters. A slight arch in your lower back helps maintain a neutral spine and keeps your back tight and protected during the press.

4. Engage Your Core

Tighten your core muscles to stabilise your body throughout the lift. This helps you stay steady and maintain control of the bar.

5. Unrack the Bar

Take a deep breath, lift the bar off the rack, and then exhale. Don’t waste energy lifting the bar, especially if it’s heavy. If you're lifting alone, drive your back into the bench hard enough that the bar lifts off easily.

6. Lower the Bar

Take another deep breath and hold the bar to brace your core. As you lower the bar, imagine bending it into a U-shape with your hands. This helps tuck your elbows naturally, engaging your lats and protecting your shoulders.

7. Touch Your Chest

Where the bar touches your chest will depend on your arm length and grip. At the bottom position, your forearms should be at a 90-degree angle to the floor. If they’re not, you can lose power.

8. Push Press Up

Once the bar touches your chest, begin pushing it back up by tightening your glutes and driving your legs into the floor.

This isn’t cheating – it’s using your body’s power to help you lift more weight. As you press up, think about pushing the bar in a slight arc back toward the rack.

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Common Bench Press Variations

• Traditional / Flat Bench Press

The traditional bench press is a classic exercise where you lie flat on a bench and press a barbell up and down at chest level. This movement is a staple for building overall upper body strength, especially in your chest, shoulders, and triceps.

Here's how to flat bench press:

• Start by lying flat on a bench, positioning the barbell at a comfortable height in the rack, not too high or too low.
• Grip the barbell just outside shoulder width.
• Plant your feet flat on the ground and keep your upper back and buttocks firmly on the bench, allowing a natural arch in your lower back.
• Take a deep breath, brace your core, and unrack the barbell, moving it directly over your shoulders.
• Lower the barbell with control, keeping your elbows slightly tucked in, and aim to bring it down to your mid-chest.
• Press the bar back up, exhaling as you straighten your arms and lock your elbows at the top.

Equipment Needed: Barbell, flat bench, and a power rack.

• Incline Press

This best exercise for pecs is performed on a bench angled between 45 and 60 degrees, so you’re slightly leaning back. It's a great exercise to build the upper portion of your pecs, bridging the gap between a flat bench press and overhead pressing.

Steps to perform incline bench press:

• Set your bench to an incline of around 30-45 degrees, depending on your comfort level.
• Lie back on the inclined bench and grip the barbell just outside shoulder width.
• Keep your feet flat on the floor, retract your shoulder blades, and ensure your back is firmly set.
• Brace your core, press the barbell up slightly overhead, and lower it toward your upper chest with controlled motion.
• Keep your elbows tucked in slightly to protect your shoulders as you press the barbell back up to the starting position.

Equipment Needed: Barbell, adjustable incline bench, and a power rack.

• Decline Dumbbell Chest Press

This exercise is done on a bench angled downward, so your feet are higher than your head. This variation focuses on the lower part of your chest muscles, offering a different angle to work on your pecs. By using dumbbells instead of a barbell, you can achieve a greater range of motion and better engage your muscles.

Steps to Perform:

• Adjust your bench to a decline angle, where your feet are higher than your head—about 15-30 degrees.
• Secure your feet under the foot pads to keep yourself stable on the bench.
• Grab a dumbbell in each hand, lie back on the decline bench, and press the dumbbells directly above your chest.
• Lower the dumbbells in a controlled manner to the sides of your chest, maintaining a slight bend in your elbows.
• Press the dumbbells back up to the starting position, fully extending your arms but without locking your elbows.

Equipment Needed: Dumbbells, adjustable decline bench.

• Narrow Grip Bench Press

The bench press is a variation where your hands are placed closer together on the barbell. This change in grip primarily targets your triceps, making it an excellent exercise for building arm strength while still engaging your chest and shoulders.

Steps to Perform:

• Set up your bench just as you would for a traditional bench press.
• Position your hands closer together on the barbell, about shoulder-width apart.
• Keep your elbows tucked in as you lower the barbell to your chest, focusing on engaging your triceps.
• Press the bar back up, extending your arms fully while maintaining a narrow grip throughout the movement.

Equipment Needed: Barbell, flat bench, and a power rack.

Have a quick look at these four variations of bench press along with their effect on the corresponding muscles:

Bench Press Variations and Their Targeted Muscles

Bench Press Variation	Targeted Muscles
Traditional / Flat Bench Press	Chest (Pectorals), Shoulders (Deltoids), Triceps
Incline Press	Upper Chest (Pectorals), Shoulders (Deltoids), Front Delts
Decline Dumbbell Chest Press	Lower Chest (Pectorals), Shoulders (Deltoids), Triceps
Narrow Grip Bench Press	Triceps, Chest (Pectorals), Shoulders (Deltoids)

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Expert Guidelines / Tips for Bench Press with Right Form

When it comes to bench pressing, your body type plays a big role in determining the right form for you. The width of your shoulders will influence your grip, and the length of your arms will affect how close your elbows are to your body at the bottom of the movement.

So, instead of copying someone else’s form, focus on these general guidelines and make adjustments as you get more experienced:

• Position Hands Correctly: Place hands inside the ring marks with vertical forearms at the bottom.
• Grip Firmly: Hold the bar securely at the base of your palm, near your wrist.
• Wrap Thumbs: Always wrap your thumbs around the bar for safety.
• Keep Wrists Straight: Maintain a straight line from wrist to elbow.
• Set Elbows: Keep elbows at about 75° from your body at the bottom.
• Vertical Forearms: Keep forearms perpendicular to the floor.
• Shoulders Back: Pull shoulders back and keep them flat on the bench.
• Squeeze Shoulder Blades: Pinch your shoulder blades together for stability.
• Lift Chest: Push your chest toward the bar while keeping your butt on the bench.
• Head Neutral: Keep your head neutral and eyes under the bar when setting up.
• Natural Back Arch: Maintain a natural arch in your lower back.
• Butt on Bench: Keep your butt firmly on the bench during the lift.
• Align at Bottom: Keep wrists straight, forearms vertical, and elbows close at the bottom.
• Feet Flat: Place feet flat on the floor, under your knees, for stability.
• Unrack Precisely: Straighten arms to lift the bar above your shoulders.
• Smooth Ascent: Press the bar up to above your shoulders without pausing.
• Controlled Descent: Lower the bar to your mid-chest with elbows at 75°.
• Rack Safely: Return the bar to the rack and lower it into the uprights.
• Diagonal Bar Path: Move the bar in a diagonal line from mid-chest to shoulders.
• Breathe Properly: Inhale at the top, hold as you lower, and exhale while pressing up.

Pro Tips:

If you enjoy mixing up your workouts, try incorporating 2 or more variations of the bench press into each session. Make sure to give yourself 1 or 2 rest days between these workouts to allow your muscles to recover. Adding different upper chest exercises like the incline press and dumbbell bench press is essential for a balanced chest workout, targeting different angles and muscle fibers.

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