The bench press might be the best-known exercise in the gym. You lie on a bench and press a barbell from your chest until your arms are straight. Yet no other exercise shows so many different versions: hips coming off the bench, elbows flaring wide and wrists bending far back.
In this article you'll learn how to bench press step by step, how to set up your grip and wrists, which mistakes to avoid and what a simple chest workout can look like.
What is the bench press?
The bench press is a compound exercise for your upper body. Your chest does most of the work, with plenty of help from your front delts and triceps. Your upper back, legs and core create a stable base to press from.
Because you train many muscle groups at once and can build up the weight steadily, the bench press shows up in almost every strength program. Want to know which other exercises hit your chest? Read our article on training your chest.
Bench press step by step
Practice these steps with an empty bar first, so the movement feels familiar before you add weight.
Get in position under the bar
Lie on the bench with your eyes roughly straight under the bar. That way you can unrack it without pressing into the hooks.
Lock your shoulder blades
Pull your shoulder blades together and slightly down, as if you want to tuck them into your back pockets. Your upper back now rests firmly on the bench and your chest rises a little.
Plant your feet firmly
Put your feet flat on the floor, slightly wider than your hips. Your glutes stay on the bench for the whole set. A slight arch in your lower back is normal, as long as your glutes and shoulders stay in contact.
Unrack the bar
Grab the bar, breathe in and lift it out of the rack with straight arms. Bring it over your shoulders and wait a moment until it's steady.
Lower with control
Lower the bar slowly to your lower chest, around nipple height or just below. Your elbows travel diagonally down and don't point straight out to the sides.
Press up powerfully
Touch your chest lightly without bouncing and press the bar back up, slightly towards the rack. Breathe out at the top or hold your breath until the hardest part is over.
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View productGrip and wrist position: keep your wrists straight
On the bench press, the entire weight rests in your hands. If your wrist bends far back, the bar sits behind your forearm instead of on top of it. That costs strength, and many lifters feel it in their wrists too.
- Grip the bar slightly wider than your shoulders. At the bottom of the movement your forearms will then be roughly vertical.
- Let the bar rest low in your palm, above the heel of your hand, not in your fingers.
- Point your knuckles roughly towards the ceiling so your wrist stays as straight as possible.
- Squeeze the bar hard. A firm grip makes your whole arm more stable.
Tip
Always use a spotter or the rack's safety arms when you bench heavy. That way you can miss a rep without the bar getting stuck on your chest.
5 common bench press mistakes
Elbows too wide
If your elbows point straight out to the sides, a lot of stress goes to your shoulders. Keep them angled down so your upper arm forms an angle with your torso.
Hips off the bench
When your hips come up, the movement gets shorter and less stable. Drive through your legs, but keep your glutes on the bench.
Bouncing the bar
If you drop the bar onto your chest to build momentum, you lose control. Lower it slowly and only press up once the bar touches your chest.
Loose shoulder blades
Without locked shoulder blades, your shoulders roll forward and you lose a stable base. Set them before you unrack the bar.
Adding weight too fast
More weight with worse technique gets you very little. Build up gradually and keep every rep the same.
Wrist wraps for bench press: when are they useful?
Wrist wraps are sturdy bands you wrap around your wrist for extra support. On heavy bench press sets they can help keep your wrist in a stable, straight position. They are an addition to good technique, not a replacement: set up your grip properly first and use wraps mainly on your heaviest sets.
In our article on wrist wraps for bench press you can read in detail whether you need them. The Premium Wrist Wraps are made for pressing exercises like the bench press and overhead press.
Sample chest workout with the bench press
This example fits a push or chest day. See the sets and reps as a starting point you can adjust yourself.
| Exercise | Sets | Reps | Focus |
|---|---|---|---|
| Bench press | 4 | 5 to 8 | Chest strength |
| Incline dumbbell press | 3 | 8 to 10 | Upper chest |
| Cable fly | 3 | 12 to 15 | Chest isolation |
| Dips | 3 | 8 to 12 | Chest and triceps |
Want to know which weight fits your reps? With our 1RM calculator you can estimate your max strength. To keep getting stronger week after week, the principle of progressive overload helps.
Tip
If you feel pain in your shoulder, elbow or wrist while pressing, stop and have it checked by a doctor or physiotherapist before you continue training.
Frequently asked questions about the bench press
Which muscles does the bench press train?
Mainly your chest, front delts and triceps. Your upper back, legs and core help keep you stable.
Where should the bar touch my chest?
For most people around the lower chest, roughly at nipple height or just below. The exact spot depends on your grip width and arm length.
Is it okay to arch my back?
A slight arch in your lower back is normal and helps you lock your shoulder blades. Do keep your glutes and upper back on the bench.
Do I need wrist wraps for the bench press?
Not necessarily. On light sets you usually don't need them. On heavy sets they can give your wrists extra support, as an addition to a good grip.
Summary
A good bench press starts with your setup: eyes under the bar, shoulder blades locked, feet planted firmly. Keep your wrists straight, your elbows angled down and lower the bar with control to your lower chest. Build up gradually and use wrist wraps on your heaviest sets for extra support. You'll find more articles and tools in the Fitness Hub.
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