How to perfect the bench press

How to perfect the bench press. Bench presses are one of the most popular and effective exercises in strength training. With our ultimate guide, you can improve your execution, technique, posture and thus your training success. 

Nothing makes you as strong as lying down on the bench with a barbell in your hands. “If done properly, bench presses are one of the most effective exercises for a broad chest,” says bench press expert André Hentschel from Braunschweig. To achieve real success with bench presses, you have to pay attention to more things than just strength and endurance. With the right technique, solid training and a few tips and tricks, you can quickly improve your bench press and take it to a higher level. By the way: If you want to steel your chest but don’t yet dare to try bench presses, you can simply start with classic push-ups . A study has shown that push-up training targets largely the same muscles as bench presses. Nevertheless, with the right attitude, you can easily get started with bench press training.

STRENGTH EXERCISES PERFORMED CORRECTLY

What is the correct execution of the bench press?

For bench presses, it is best to use a weight bench with a rack or, even better, especially for beginners: have a training partner pass you the barbell. Lie on your back on a flat bench. Your feet are flat on the floor. Grip the barbell a little wider than shoulder width apart and hold it above your chest with your arms straight.

Now press your shoulder blades together. You can arch your back slightly if you protect your back by tensing your stomach and bottom.

Slowly lower the weight by bending your arms. Lower the barbell until your upper arms are more or less horizontal. Your forearms always remain vertical. Important: Do not bend your wrists!

There is no rule that dictates how long you should press the weight or lower it again. “Press up dynamically with full power,” says Hentschel. “The upward movement must be as fast and powerful as possible.” For the pros among you: According to a study , athletes with a lot of training experience need to bench press faster to get past the point of training stagnation. This could give your training an extra boost.

If you need even more power during your workout, our muscle building plans might be right for you. They include energy and protein-rich snacks for before and after your workout.

The correct breathing technique when bench pressing

If you are lying on the bench, just remember: slowly lower the weight until the bar briefly touches your chest and then push it back up forcefully. Don’t forget to breathe : when you lift, breathe out, and when you lower, breathe in.

Try to remember this sequence with each new set. After a while, you will have internalized workout breathing and it will happen automatically. When doing bench presses, it helps if you simply imagine that you want to blow the weight away. Please avoid forced breathing at all costs. The increased pressure in the chest area that this causes prevents blood from flowing to the heart. So, keep breathing evenly!

Which muscles do I train when doing bench presses?

Bench presses are one of the basic exercises that no upper body workout should be without. They are a compound exercise that trains the chest , shoulders , and triceps . By the way: the closer the hand position, the more the triceps are challenged and the less the chest is challenged. Bench presses are so-called multi-joint exercises. As the name suggests, these exercises involve several joints and therefore more than one muscle group. This enables greater training weights and higher intensities, making them very effective. This increases muscle tension enormously during training and ensures the growth of your frontal armor. In addition, the large pectoral muscle (medical term: pectoralis major) can be trained more comprehensively with bench presses than, for example, with cable flys.

What are the benefits of chest muscle training?

• You look stronger and slimmer at the same time: a broad chest makes the hips appear narrower. This is ideal for concealing excess pounds – or for perfectly showcasing your six-pack .
• You appear more powerful: A solid chest armor will earn you more respect and also ensure that you emerge victorious more often in one-on-one duels (for example in the penalty area in football or when rebounding under the basketball hoop). You also noticeably increase your punching power – for example on the tennis court.
• You can take more: The large pectoralis muscle surrounds the shoulder joints from the front like a cap, stabilizing them and thus preventing injuries.
• You are more confident and more decisive: soon no one will be able to escape your grasp. This way you can easily keep thieves at bay.

The best tips for bench presses

Bench presses are technically very demanding. Beginners should therefore approach this popular exercise carefully. Follow these four basic tips for your next workout:

1. When it comes to weight training, less is more. If you add too much weight, you won’t be able to perform the exercise properly – and that increases the risk of injury. What good is heavy weight if you end up out of action for weeks?
2. When doing bench presses, don’t let the bar bounce off your chest . It could slip and land on your neck.
3. Conscious timing trains coordination : lower the dumbbell over two to three seconds, then lift it up slowly and in a controlled manner.
4. Psychological trick: If you concentrate on the ceiling above you when doing bench presses, the range of motion will appear shorter, making the press easier.

What role does the angle of the weight bench play?

Depending on the angle at which the weight bench is set, you can influence the focus of your chest training: the steeper the bench, the more the upper part of the chest is challenged during training. At a negative angle, i.e. when your upper body is lower than in the horizontal position, the lower part of the chest is more emphasized.

Since many men tend to have sagging chests, experience has shown that a slightly positive angle (around ten to 15 degrees) is optimal. If your gym isn’t closing in 15 minutes, you should try out which angle you can lift the most weight at and which angle you can lift the least weight at. Then practice the weak position first until you’re exhausted, and then the strong one until you can’t do a single repetition.

And don’t forget, no matter what angle: “The most important thing for effective and healthy bench presses is good core stabilization,” says sports educator and specialist book author Norbert Rühl from Sinsheim-Düren. “To do this, you should always keep your pelvis in a controlled manner and keep it flat on the bench.”

Another tip from the expert: dumbbells are the first choice for bench presses, so that the muscles of both arms are built up evenly: “With the barbell, the stronger arm often presses for the weaker one!”

This is how you train your chest armor perfectly:
Vary the angle of movement while doing bench presses. This helps to target the upper and lower muscle groups even more specifically. This way you activate all three parts of your chest optimally. For better muscle building and a steel-hard armor, you also need a protein-rich diet !

Upper part:

Adjust the backrest of the incline bench. It is best to use an angle of 45 to 60 degrees.

Average share:

The classic bench press on a flat weight bench is best for this. If necessary, you can also do it on the floor.

Lower part:

Tilt the backrest down by about 10 to 15 degrees. If this doesn’t work with the bench, raise one side by placing a step board underneath it, for example. This will allow you to perform negative bench presses.

What is the correct posture on the weight bench?

If you follow these five posture tips when doing bench presses, you will not only avoid injury, but you will also be able to quickly add more weight plates. This way, you will always be on the right track in the future:

1. Grip the bar correctly: Grip the bar at the markings on the outside (81 centimeters apart). At the lowest point just above the chest, the bar forms a 90-degree angle with your forearms – this reduces the load to your elbows and wrists.
2. Twist your joints: Never overstretch your wrists! Instead of bending them backwards, twist your hands slightly towards your stomach. This way, your forearms absorb the pressure – and are also pumped up.
3. Support your legs: “Don’t lift your feet, but place the entire sole firmly on the floor,” recommends powerlifter Hentschel. This will keep your body stable, allowing you to use full power when pushing. Do you arch your back slightly? That’s not a problem, as your horizontal position relieves pressure on your spine.
4. Tense your torso: Do not lift your buttocks at any point during the movement, press them onto the bench. Stretch your chest upwards and thereby fix your shoulders on the surface. The upper body should rest firmly. Also make sure to breathe calmly and in a controlled manner. “Take a deep breath when you hold the barbell up with your arms outstretched, so that your lungs are full of air. Then let it out, only exhale when you push it up,” Hentschel summarizes.
5. Pressing the barbell in an arc: The bar doesn’t move straight up, but rather in a kind of arc? That’s a good thing! Because ideally, from the side, it looks as if you’re pressing the barbell forward in a slight curve – only at the very top is it then in a straight line with the shoulders again. Where you should look is a matter of opinion. Hentschel: “I always like to keep an eye on the barbell – that pushes me. Others, on the other hand, find it helpful if they look at the ceiling the whole time they’re performing the movement.”

How do I grip when doing bench presses?

“Grip your fingers all the way around the bar and grasp it with your thumbs,” advises bench press expert Hentschel. If your thumbs don’t grasp it, the barbell won’t be as secure in your hands and could slip away. So it’s clear why the thumbless version is called the suicide grip among strength athletes, right?

• Wide grip: works as an overhand or underhand grip. Ideal for bench presses to challenge the chest more than the triceps.
• Close grip: strengthens the triceps and abdominal muscles more when doing bench presses and the arms rather than the back when doing pull-ups .
• Alternating grip: provides security when lifting heavy weights, especially for exercises where the elbows remain straight.

Which weight should beginners choose?

“Beginners should first get used to the movement using a barbell without weights,” advises expert Hentschel. Once you feel really confident and the movement is correct, you can gradually increase the weight in small steps (plus 2.5 kilos per side).

How do I improve my bench press? And how do I increase the weight?

With explosive lifting. When doing bench presses, push the weight up as quickly as possible. Allow yourself two seconds to lower it. Advantage: Fast movements activate more fast-twitch muscle fibers.

What should a workout look like?

Professionals do three sessions of pure bench presses per week. However, we recommend a holistically oriented program for beginners in particular. That means, for example, three sessions per week: chest/biceps, back/triceps and shoulders/legs each in one session. This is what the increased strength chest program could look like: 5 sets of 4 to 6 repetitions of classic, positive and negative bench presses; 2 minutes break between sets; choose a weight so that the last repetition is just about possible without help. All clear? Then get on the bench!

The most common mistakes when bench pressing

If you look around the gym, you’ll quickly notice that many amateur athletes have made massive technical errors, especially when doing bench presses. These are the three most common:

1. A hollow back: This can happen, for example, if the weight bench is set too high – and this can lead to injuries in the lumbar spine area. Ideally, the feet should be placed sideways on the floor, with the buttocks and back lying flat on the bench.

The problem: If your legs are too short or the bench is set too high, your back has to compensate for the difference in height. This usually results in a hollow back. If you then lift weights, the risk of cramps or blockages in your back increases. But you can easily counteract this by keeping your legs up or lowering the bench.

Remember for your lying position: The lumbar spine should only be slightly raised from the bench. The solution for benches that are too high: Place both feet on the weight bench, then your lower back will lie flat enough on the bench. However, the exercise will also be more demanding in terms of coordination. So it’s better to load yourself a few kilos less.

2. Not doing a complete movement: Admittedly, bench presses are pretty hard work. But it doesn’t get any easier if you don’t do the movement completely. When doing bench presses, the bar should go down until it almost touches your chest (a gentle touch is perfect for checking) – and not start to go back halfway. This way you won’t challenge your muscles enough and you risk them shortening.

3. Training without a training partner: Most chest muscle injuries occur in 20 to 30-year-old men. At this age in particular, many people overdo strength training. Men are particularly likely to overestimate themselves when doing bench presses. So: switch off your ego and get a friend to help you – at least for the last few repetitions. Because especially when you are working with a heavy weight, a training partner should stand at the head of the bench. Then he can step in if you suddenly run out of strength. He can cheer you on and make the whole thing a few kilos easier for you by helping you hold the bar – and thus get one or two more repetitions out of you.

What types of bench press exercises and variations are there?

When doing positive or negative incline bench presses, you change the incline of the bench by about 45 degrees up or down. The positive variation puts more strain on the upper part of your chest muscles, while the negative variation puts more strain on the lower part. Also vary the width of your grip: the narrower, the harder it is for the triceps. The most well-known variations of bench presses:

Bench press with barbell

Bench press with barbell

Level	Main region	Tools
Beginners	Breast	Bench barbell

Exercise steps

1. Lie on your back on the weight bench. Put your feet up so that the soles of your feet are completely touching the floor. Hold the barbell vertically upwards with your arms outstretched. Grip wider than shoulder width.
2. Bend your arms and lower the weight in a controlled manner. The angle between your upper arm and upper body should be less than 90 degrees. The lowest point is when the barbell touches your chest. Push the weight back up.

Bench press with dumbbells

Bench press with dumbbells

Level	Main region	Tools
Beginners	Breast	Bench dumbbells

Exercise steps

1. Lie on your back on the weight bench. Put your feet up so that the soles of your feet are completely touching the floor. Hold two dumbbells vertically upwards with your arms outstretched. The backs of your hands should face the same direction as your head.
2. Bend both arms and lower the weight in a controlled manner. The angle between the upper arm and upper body should be less than 90 degrees. The lowest point is when the dumbbells are at chest height. Push the weights back up.

Bench press on the incline bench (incline)

Incline bench press with barbell

Level	Main region	Tools
Beginners	Chest, shoulders	Bench barbell

Exercise steps

1. Tilt the back of the weight bench. If you don’t have an adjustable weight bench, put weights under one end of the bench and tilt the bench in this way. Lie on your back on the weight bench. Bend your legs. The soles of your feet touch the floor completely. Hold the barbell vertically upwards with your arms outstretched. Grip wider than shoulder width.
2. Bend your arms and lower the weight in a controlled manner. The angle between your upper arm and upper body should be less than 90 degrees. The lowest point is when the barbell touches your chest. Push the weight back up.

Close grip bench press

Bench press, close grip – with barbell

Level	Main region	Tools
Advanced	Breast	Bench barbell

Exercise steps

1. Lie on your back on the weight bench. Bend your legs. The soles of your feet touch the floor completely. Hold the barbell vertically upwards at shoulder height with your arms outstretched. Grip your hands a little closer than shoulder width.
2. Bend your arms and lower the weight in a controlled manner. Keep your elbows close to your body. The lowest point is when the barbell touches your lower chest. Push the weight back up.

Bench press, alternating with dumbbells

Bench press, alternating – with dumbbells

Level	Main region	Tools
Advanced	Breast	Bench dumbbells

Exercise steps

1. Grab two dumbbells and place them on your back on the weight bench, with your feet firmly planted on the floor. Hold the dumbbells up with your arms outstretched. The palms of your hands face the body at an angle of about 45 degrees. Tighten your core.
2. Bend your right arm and lower the weight slightly away from your body in a controlled manner until it is about chest height. Keep your left arm straight. Straighten your right arm again and push the dumbbell up explosively. Repeat the process with your right arm, keeping your left arm straight.

Incline bench press with dumbbells in hammer grip

Incline bench press with dumbbells in hammer grip

Level	Main region	Tools
Advanced	Chest, shoulders, arms	Bench dumbbells

Exercise steps

1. Tilt the back of the weight bench. If you don’t have an adjustable weight bench, place one end of your foot on a weight plate. Now lie on your back on the bench, with your head on the higher side, and place your feet firmly on the floor. Grab a dumbbell each and place it on the same side of your thighs.
2. Stretch your arms vertically upwards with strength. The palms of your hands face each other. Bend both arms in a controlled manner until the dumbbells are back at chest height. Then press up again with force and lower in a controlled manner.

Conclusion: There is nothing better for a broad chest

This exercise is the classic strength exercise par excellence. If performed correctly, bench presses are one of the most effective exercises for a broad chest. With our tips on technique, speed and training, you can increase your power capital and reap a phenomenal muscle return.