Bench Press: 6 Tips to Burn Fat and Build Muscle

The bench press is one of the most universal lifting exercises — and for good reason. This tried-and-true move is a total upper-body strength exercise that works the triceps, chest, and shoulders. And with the right bench press technique and overall strength-training methods, you’ll see greater calorie and fat burn, stronger muscles, and better holistic health.

Even though the bench press is a classic, basic workout movement, it’s always important to focus on improving your form if you want to see progress and help prevent injury. (And hey, if you’ve never done a bench press in your life, this is a great way to get started, too!)

What is a bench press?

The bench press is a strength-training exercise for your upper body where you press a weight upward while lying horizontally on a weight training bench. It doesn’t require anything fancy; all you need is a bench and a barbell with weights or a set of dumbbells.

Pair the right equipment with the proper form, and you’re on your way to greater strength — and that much closer to your fitness goals.

Bench press equipment

Part of learning how to bench press is understanding what you’re working with. Bench press equipment consists of two key pieces: the bar and the bench.

Bench press bar

There are two main types of bench press bars:

1. Olympic barbell: This standard barbell is seven feet long and weighs 45 pounds unloaded. You can load the bar with weight plates ranging from 2.5 to 45 pounds. (If you do add weights, you also need to grab a pair of collars to secure the plates.)
2. Pre-loaded barbell: A pre-loaded barbell is typically shorter in length and has a fixed weight ranging anywhere from 20 to 120 pounds. If you aren’t ready to bench press at least 45 pounds, then choose a pre-loaded barbell that weighs less.

Because the standard bar is longer, it requires more stability, which in turn uses more muscles. For this same reason, beginners may want to start with a pre-loaded bar until they get comfortable. Another option is to substitute the bar for a pair of dumbbells.

Weight bench

Walk into any gym and you’ll be greeted with a number of weight benches, some basic benches and others that are decked out with extra features. You have two choices: a flat bench and an adjustable bench. Both will work just fine for the conventional bench press, but if you want to do the incline or decline press, you’ll need an adjustable bench (see below for more on those bench press variations).

Which muscles does the bench press work?

Not only does proper bench press form and technique lead to a highly effective way to build strength, but it also targets several key muscle groups. Here’s a breakdown of which muscles the bench press works:

• Chest muscles: Specifically the pectoralis major and pectoralis minor muscles, these are the muscles that give your chest that defined, chiseled look. When you perform a bench press, these muscles are the primary movers. As you lower the weight toward your chest, they contract to resist the weight, and then lengthen as you push the weight back up. Over time, this constant tension-and-release movement stimulates muscle growth, leading to a stronger, more defined chest.
• Triceps: These are the muscles located on the back of your arms, and they play a key role in pressing movements like the bench press. When you straighten your arms at the top of the bench press, your triceps activate to help lock out the weight. By including the bench press in your workout routine, you’ll be able to develop stronger, more sculpted triceps that complement your chest muscles nicely.
• Shoulders (deltoids): These muscles assist in pushing the weight up from your chest, and also help to stabilize your shoulders throughout the movement. Strengthening your shoulders is important for overall upper body stability and can help prevent injuries down the road.
• Upper back: These muscles, which include the traps and rhomboids, play a supporting role during the bench press. They help stabilize your shoulder blades and keep your upper body in proper form. Neglecting these muscles can lead to poor posture and a greater risk of injury in the long run, so it’s important to give them some attention during your workouts.

How often should I bench press?

We suggest bench pressing two to three times per week at the most, making sure you give yourself at least a day between doing bench presses to allow your muscles to recover. One to two times a week is sufficient for those trying to lose or maintain weight.

Related: The Secret to Making a Workout Plan for Real Strength Gains

How much should I bench press?

There isn’t a scientific rule or BMI-like equation that will help you figure out how much you should bench press. It’s different for everyone and it can take some trial and error to know what you should be lifting. A trainer or coach can help you determine what’s best for you based on your current fitness level.

If you’re just starting out, the general rule is to start lighter than you think you should and gradually add weight as you acclimate. Of course, bench pressing is work (and it should feel like work), but if you’re unstable or at risk of dropping the bar, you’re lifting too much weight. You should always feel in control of the bar or dumbbells.

How and when to increase weight

Increasing the heaviness of the weights you use on the bench press depends on you. One thing to think about, though, is that if you’re reaching 12–15 reps pretty easily with the weight you’re currently using, you’re likely ready to take it up a bit. It’s common to increase the weight by 5 lbs. to start.

Increasing the amount of weight you bench press is important to continuing to build stronger muscles and reach weight-loss or other goals. Not to mention, accomplishment breeds self-confidence, and that’s something we can all get behind.

Related: How to Increase Bench Press Weight: The Secret to Bigger PRs

Bench Press: How Much Weight?

Although the weight you use to bench press depends heavily on your body weight and lifting experience, you may want to know how your press stacks up against gym goers in the same arena as yourself. To calculate a ballpark figure of what your bench press should be, use this Bench Press Strength Standards chart, which has been approved by the National Strength and Conditioning Association. The chart breaks down the bench press average for males and females and is further categorized by weight and experience level. Remember: This is just a guideline, and what feels right for you is the most important factor.

‍

6 tips for correct bench press form

Incorrect bench press form can put significant strain on your back, shoulders, and wrists, and could cause you to drop the barbell — resulting in serious injuries. Do it correctly and you get max efficiency for primary muscles, while also engaging those supporting muscle groups.

‍

1. Grip correctly

Once you have the barbell loaded and you are positioned beneath it on the bench, having the correct grip on the bar is vital to executing the exercise. Your hands should grip the bar in an overhand position with your thumbs under the bar. Your thumbs help stabilize the bar as you lift, so do not tuck them under your fingers.

2. Find the right hand placement

LThere are a few variations you can choose from, and each one will work the upper body differently (see below for bench pressing variations). For the standard bench press grip, the correct form is to position the hands slightly further than shoulder-width apart.

3. Position yourself under the bar

Your back position is going to be different based on your build. But generally, you should set up far enough under the bar that it’s easy to unrack — often, that means your eyes are directly under the barbell — but not so far under it that you hit the pegs when raising the barbell.

4. Keep feet planted

Walk your feet back under your knees and position them there. Your feet should be firmly planted into the ground at a shoulder-width or slightly wider stance. Lower the bench if you have trouble planting your feet.

5. Steady your head, neck, and shoulders

You may want to roll your shoulders forward at the top of the movement, but don’t! Your head, neck, and shoulders should be stable throughout the movement. You do want to keep your neck neutral and loose to prevent neck strain or injury.

6. Pay attention to the back and butt

Your butt should never leave the bench, as this can cause your back to overarch. There is some debate about the arch in the back because if you do too much, you could strain your back. But if you err on the side of caution, a slight bend can help position your upper body to push with more power.

How to bench press: Step-by-step bench press technique

If you’re new to lifting or to this move in particular, start by getting comfortable with the technique, and use the weight of the bar alone before you add weights. Once you’re warmed up, you can add weights.

Follow these steps to do a bench press with a barbell:

1. Use a bench that has a rack to hold the bar when you’re not lifting it. Start by loading the barbell with the desired weight and secure each side with collars.
   
2. Lay on your back on the bench and position yourself so that the barbell is in the space between your nose and your eyes.
   
3. Plant your feet on the ground and keep your back flat. A slight arch in your back is OK, but do not overarch.
   
4. Grab the bar with an overhand grip. For a conventional bench press, your hands should be just outside of your shoulders.
   
5. Drive your feet into the ground, brace your core, and lift the bar off the rack. Lock your elbows and position the barbell so that it’s directly above your chest.
   
6. Using control, lower the bar down toward your chest, pausing once the bar touches your chest.
   
7. Once it reaches your chest, use your upper body to push the bar back up until your arms are extended and your elbows slightly bent.
   
8. Repeat the movement 3–10 times before placing the barbell back on the rack.

Modification: Instead of performing a bench press with a barbell, try using dumbbells for easier handling.

Bench press variations

The beauty of the bench press is that there are several modifications that you can alternate between to meet your specific training goals. It’s easy to change it up and simply requires that you adjust the angle of the bench or the position of your grip on the barbell. Alternating between the different types of bench presses ensures that your upper body muscles will be worked evenly and regularly.

Incline Bench Press

An incline bench press is a riff on the conventional flat bench press, and it can be done with either a barbell or a set of dumbbells. To do this lift, you simply have to adjust the bench at an incline. The incline should be about 15 to 30 degrees vertical. The higher the incline, the more work your shoulders are going to put in.

This press is powerful for the pectorals and triceps, and particularly for the shoulders as you increase the incline degree. The higher the incline, the more the bench press starts to become an overhead press.

Decline Bench Press

The decline bench press is also done with an adjustable bench, except it’s set at a downward slant. A barbell or a set of dumbbells are needed for this lift. The decline positions your body at a downward angle, forcing you to push harder and use your lower chest muscles. One note: At this angle, your shoulders will be less involved in the movement, which may be a disadvantage depending on your training goals.

Close Grip Bench Press

As you can likely guess, the close grip bench press (or narrow grip) is when your hands are positioned on the bar in a closer grip than the standard flat bench press. While the basic press has your hands a bit wider than shoulder-width apart, the close grip requires your hands to be in line with your shoulders. By moving your hand placement inward, the lift specifically targets the triceps. Since the close grip press relies more on the arms than the chest muscles, you may not be able to lift as much as you would with a normal bench press.

The alternative to the close grip press is the wide grip bench press. A wide grip puts more focus on the pectoral muscles.

Bench pressing: Safety tips to avoid injury

Shoulder problems and other issues can occur if you’re not using proper form during a bench pressing session. A few safety notes to keep in mind:

• Use a spotter if you’re apprehensive about bench pressing for the first time. A spotter stands behind you and will be there to help you push the bar back up if you begin to struggle or lose control. If you’re at AF, a Coach is always ready to jump in and help.
• Be aware of your shoulder joints’ range of motion. One way to do this is to pull your elbows back while standing. However far each elbow can go back is dictated by shoulder range of motion. Keeping within this range during a bench press can help protect the shoulder area.
• Do not lock your elbows until you are ready to place the bar back onto the rack. Your elbows should keep a slight bend while you are pressing.
• Keep the bar centered over your chest while pressing. Do not lift higher or lower than that, especially over your neck.
• Keep your neck neutral and loose to prevent neck strain or injury.
• Always exhale as you push the bar up, inhaling as you lower it toward your chest.
• Don’t ever bounce the bar off of your chest. The barbell should be lowered until it touches your chest, but you should always have control.

A final word on the bench press

Understanding proper bench press form and technique is just as — if not more — important than the weight you lift. Following these steps and keeping these pointers in mind will make the bench press a go-to for upper body strength workouts and muscle growth.

Want more upper body workouts?

Try these related arm and upper body exercises and workouts:

• 5 Push Day Workout Exercises for Stronger Arms and Chest
• Ultimate Flex: Pull Day Workout Routine for Max Muscle Gains
• How to Do a Perfect Triceps Dip — And Challenge Yourself
• 15-Minute Biceps and Triceps Strength Circuit Workout
• The Full-Body Conditioning Workout Everyone Should Try
• Making Workouts Work For You: How To Modify 3 Common Exercises

A personal coach is a great way to better understand your own body fitness level, learn proper weight-lifting techniques, and get the results you want more effectively. Find the AF gym nearest you and ask about our coaching and training options.

‍