pt spot logo

How to Do Bench Press: Variations and Proper Techniques

Table of Contents

Are you ready to crush your goals and experience the thrill of a stronger, more sculpted upper body? Bench press with proper form offers a fantastic way to target specific muscles, enhance strength, and add variety to your routine. From the classic barbell bench press to the versatile Swiss bar bench press, each variation not only sculpts and strengthens your chest, shoulders, and triceps but also serves as a benchmark for overall upper body strength. These exercises are not just about lifting; they are a powerful tool to build muscle and redefine your physique.

But where do you start? How do you ensure that you are performing the exercise correctly to maximise its benefits? In this guide, we’ll dive into the world of bench press variations and proper techniques, equipping you with the knowledge and skills to crush your goals and build a powerful, chiselled upper body. Get ready to discover the secrets of a strong and impressive bench press, and watch as your strength soars to new heights.

What is Bench Press?

The bench press is one of the fundamental and widely practised strength training exercises that primarily focuses on the upper body, specifically targeting the chest, shoulders, and triceps. As a compound movement, the bench press targets multiple muscle groups and joints simultaneously, making it a highly effective exercise for building strength and muscles in your upper body.

Performed on a level bench, this compound exercise employs either a sturdy barbell or a pair of dumbbells. The individual lies on their back beneath the bar or dumbbells, ensuring their feet are firmly planted on the ground. After unracking the barbell, the lifter lowers it to its chest before pressing it upward to return to the starting position, contributing to the enhancement of bench press strength.

Muscle Engagement in Bench Press

When you perform the bench press exercise, the main muscle groups that are targeted are:

  1. Pectoralis Major (Chest Muscles): The bench press primarily targets the pectoralis major, the key muscle responsible for chest development and definition.
  2. Anterior Deltoids (Front Shoulder Muscles): As the barbell is pushed upward, the front part of the shoulders, known as the anterior deltoids, comes into play.
  3. Triceps Brachii (Back of the Upper Arm): Playing a crucial role in extending the elbow during the upward phase of the lift, the Triceps Brachii muscles contribute significantly to the bench press movement.

The Foundation: Proper Bench Press Technique

Set-up and Positioning on the Bench

(Achieving the correct set-up and positioning on the bench is paramount for a successful bench press.)

  1. Bench Selection: Choose a sturdy, flat bench that provides ample support. Ensure it is positioned in a way that allows for a clear range of motion.
  2. Body Alignment: Place your back on a flat bench so that your eyes are directly under the barbell. Ensure that your head, shoulders, and buttocks are in contact with the bench.
  3. Feet Placement: Ground your feet into the floor, placing them flat and slightly wider than shoulder-width apart. This establishes a stable foundation for your position.
  4. Arch Your Back: Create a slight arch in your lower back without overextending. This helps maintain stability during the lift.

Gripping the Barbell

(Proper grip on the barbell ensures control and efficient force transfer.)

  1. Grip Width: Choose a grip slightly wider than shoulder width for optimal chest engagement.
  2. Thumb Placement: Grab the bar and secure a firm grip by wrapping your thumbs around it. This ensures stability and prevents the bar from slipping during the lift.
  3. Wrists and Forearms: Keep your wrists straight and aligned with your forearms. Avoid excessive bending or hyperextension.

Lowering the Bar to the Chest

(The descent phase requires controlled and precise movements to maximise muscle engagement.)

  1. Controlled Descent: Lower the bar to your chest in a controlled manner using your back muscles. Avoid rapid or unsteady movements that can compromise bench press form.
  2. Elbow Positioning: Maintain a 45-degree angle with your elbows. This not only targets the chest effectively but also minimises stress on the shoulder blades.

Pressing the Bar Back Up

(The ascent phase focuses on explosive power to engage the targeted muscles.)

  1. Explosive Push: As you press the bar upward, engage your chest wall muscles explosively. This ensures maximum muscle activation and contributes to overall strength gains.
  2. Lockout: Fully extend your arms at the top of the lift, ensuring a complete range of motion. This maximises muscle recruitment.

Breathing and Bracing

(Proper breathing and bracing techniques enhance stability and power throughout the lift.)

  1. Breathing Rhythm: Inhale deeply as the bar descends to your chest. Exhale forcefully during the push. This consistent breathing pattern enhances stability.
  2. Core Bracing: Brace your core by tightening your abdominal muscles before unracking the bar. This provides a stable base and protects your spine.

What are Common Bench Press Variations?

  1. Flat Bench Press
  2. Incline Bench press
  3. Close-Grip Bench Press
  4. Dumbbell Bench Press
  5. Floor press
  6. Wide-Grip Bench Press
  7. Tempo Bench Press
  8. Decline Bench Press
  9. Spoto Press
  10. Swiss Bar Bench Press

Flat Bench Press

Flat Bench Press

Focus Area: Sternal head of the pectoralis major

The flat press is a compound movement that involves lying on a bench and pushing a barbell or dumbbells away from the chest. This exercise is effective for overall chest development as it targets the middle and lower chest wall muscles and allows for full motion. In addition, the front shoulders (anterior deltoids) are also engaged, and the triceps act as secondary muscles, providing stability and support to the pressing movement. This makes it a great exercise for building strength and muscle mass in the chest.

Incline Bench Press

Incline Bench Press

Focus Area: Upper Chest

The incline bench press is a type of weightlifting exercise performed on a bench that is inclined at an angle of around 30 to 45 degrees. This variation is primarily aimed at working out the upper chest muscles called the pectoralis major while also engaging the front shoulders (anterior deltoids) and triceps. This exercise emphasises the clavicular head of the pectoralis major, which helps in developing a fuller and more defined upper chest. It also involves the front shoulders and triceps but to a lesser extent.

Close-Grip Bench Press

Close Grip Bench Press

Focus Area: Triceps and Inner Chest

The close-grip bench press is a variation of the standard bench press where the barbell is held with a narrower grip. This variation focuses more on the posterior arm muscles while still engaging the chest and shoulders. On the other hand, the wider grip variation emphasises the outer chest and shoulders. It’s a great exercise to improve the size of your chest and define your shoulders, giving you a well-balanced upper body look. Additionally, if you have long arms, this exercise can be beneficial because the closer grip reduces the motion range and places less strain on your shoulder blades.

Dumbbell Bench Press

Dumbbell Bench Press

Focus Area: Unilateral Strength

The dumbbell bench press is a modified form of the conventional bench press, utilising dumbbells in place of a barbell. This variation introduces increased flexibility, enabling independent movement for each arm. This adaptable exercise effectively focuses on the chest, shoulders, and triceps, aiding in the correction of muscular imbalances between the body’s left and right sides. By incorporating dumbbells, additional stabiliser muscles are engaged, contributing to enhanced overall balance and coordination. This variation serves as an excellent means of targeting multiple muscles with the bench press.

Floor Press

Floor Press

Focus Area: Partial Range of Motion

The floor press is a weightlifting exercise that involves lying on the floor and pressing a barbell from a dead-stop position with your elbows resting on the floor. This variation of the press is designed to limit the flexibility, which primarily targets the triceps and chest while reducing strain on the shoulders. By limiting the motion, the floor press puts more emphasis on the posterior arm muscles and reduces stress on the shoulders. This variation is particularly useful for individuals who struggle with shoulder mobility or want to focus on developing posterior arm muscle strength.

Ready to enhance your workout routine with diverse forms? Reach out to PTSPOT for personalised guidance and customised training programs designed specifically for your fitness goals. Unleash your peak performance and undergo a body transformation with the guidance of our certified personal trainers.

Wide-Grip Bench Press

Wide-Grip Bench Press

Focus Area: Outer Chest and Shoulders

The wide-grip bench press is a variation of the standard bench press where the barbell is held with a wider grip. This exercise mainly targets the outer part of the chest, specifically the pectoralis major, while putting less strain on the posterior arm muscles. It can be helpful in building a well-defined and wider chest, with a focus on the sternal head of the pectoralis major.

Tempo Bench Press

Tempo Bench Press

Focus Area: Control and Muscle Endurance

Tempo bench press is a lifting technique that focuses on controlling the speed of the lift by following specific tempo patterns. This involves lowering the barbell slowly for a certain count (usually around 3 seconds), pausing for a brief moment at the bottom, and then pressing it back up explosively. This variation is known to improve strength, control, and muscle endurance. Incorporating specific tempo patterns, such as slow lowering and explosive lifting, enhances muscle endurance, improves technique, and promotes muscle hypertrophy. In addition, it helps to prevent bouncing the bar off the chest.

Decline Bench Press

Decline Bench Press

Focus Area: Lower Chest

Performing the decline bench press involves lying on a bench angled downwards at around 15 to 30 degrees. This particular type of bench press focuses primarily on the lower chest muscles, which are also known as the pectoralis major. It helps to develop the sternal head of the pectoralis major, resulting in a well-toned lower chest. Additionally, this exercise works the shoulders and posterior arm muscles to a lesser degree.

Spoto Press

Spoto Press

Focus Area: Mid-Range Control

The Spoto press, which is named after powerlifter Eric Spoto, involves briefly stopping the barbell just above the chest during each repetition. This technique is particularly useful for building strength in the mid-range of the bench press, as well as improving control and stability. By pausing the barbell, the Spoto press helps to develop the ability to generate force from a set position, which can be extremely beneficial for powerlifting and improving lockout strength.

Swiss Bar Bench Press

Swiss Bar Bench Press

Focus Area: Joint-Friendly Variation

The Swiss bar bench press is performed using a special barbell called a Swiss bar or football bar. This bar has multiple neutral grip handles, which allows for a variety of grip positions. Compared to a regular bench press, the Swiss bar bench press provides a more comfortable grip and helps to reduce stress on the shoulders and wrists. The neutral grip provided by the Swiss bar also makes it a suitable option for individuals with shoulder or wrist issues. Additionally, it allows for different grip positions, which can target the chest, shoulders, and back of the upper arm uniquely.

What are the Bench Press Mistakes to Avoid?

To safeguard against potential injuries during your workout, it is crucial to avoid common mistakes when executing various bench press forms. It is imperative not to compromise your safety or the efficacy of your workouts. Therefore, remain vigilant regarding these prevalent errors and be sure to steer clear of them to optimise and make your bench press routines as effective and safe as possible.

  1. Poor Grip and Hand Placement: Avoid improper grip width or hand placement on the bar. Ensure that your grip is comfortable and allows for proper alignment of wrists, elbows, and shoulders. Using an excessively wide or narrow grip can place undue stress on the joints.
  2. Arching the Back Excessively: While a slight arch in the lower back can help maintain stability, excessive arching can lead to poor form and strain on the lower back. Aim for a neutral spine position and engage the core muscles to maintain stability throughout the movement.
  3. Bouncing the Bar off the Chest: Avoid bouncing the bar off your chest during the lowering phase of the lift. This “bouncing” can reduce the effectiveness of the exercise and increase the risk of injury. Instead, maintain control and perform a smooth, controlled press.
  4. Lifting Shoulders off the Bench: Keep your shoulders firmly pressed into the bench throughout the movement. Lifting the shoulders off the bench can lead to improper form, reduce stability, and increase the risk of shoulder injuries.
  5. Failing to Use Proper Breathing Technique: Proper breathing technique is crucial for maintaining stability and generating power during the bench press. Take a deep breath before lowering the bar, and exhale forcefully as you press the weight up. This helps stabilise the core and maintain the correct form.
  6. Neglecting Proper Motion Range: Ensure that you’re performing the full motion range for each repetition. Lower the bar until it touches your chest, and then press it back up to full arm extension. Partial reps limit the effectiveness of the exercise and can lead to imbalances.
  7. Using Excessive Weight: It’s important to use weights that you can handle with proper technique and control. Avoid ego lifting and gradually increase the weight as your strength and technique improve. Using excessive weight can compromise form, increase the risk of injury, and hinder progress.

Wrapping Up!

As the weights are racked and the echoes of each rep fade away, remember that mastering the bench press is a journey, not a destination. Bench press with perfect form and techniques at your disposal, you will hold the key to sculpting a stronger, more resilient physique. Whether you aim to push personal limits or simply enhance your overall well-being, a regular bench press offers a gateway to transformation.

So, let the iron be your ally, the bench your canvas, and each lift a stroke of progress. Embrace the variations, refine your form, and revel in the strength you cultivate. Our certified personal trainers at PTSPOT are ready to tailor a program to your goals, ensuring every bench press and every workout propels you toward success. It’s time to hit the bench, press forward, and redefine what you thought possible. Your journey to a stronger you start with the next rep—seize it!

Don’t just lift weights; lift your potential. Contact us today and embark on a journey of transformation like never before!

Frequently Asked Questions

What are the weak points in bench press?

Weaknesses in the bench press can differ from person to person, but some common areas of weakness include the bottom portion of the lift (when the bar is closest to the chest), the mid-range of motion, and the lockout phase (when the arms are fully extended). To tackle these weak points, you can perform specific exercises and techniques like paused bench presses, board presses, and triceps strengthening exercises.

How do you determine the proper weight for a bench press?

To determine the appropriate weight for a bench press, it is important to begin with a weight that allows you to maintain optimal form and technique. Start with a warm-up using light weights or an empty barbell. Assess your strength level and choose a desired repetition range, such as strength-focused or hypertrophy-focused. Gradually increase the weight over time, making sure that the weight is challenging but manageable. Adjustments can be implemented based on the sensation in your body during the exercise, promoting the ability to bench press more weight.

How should a beginner start bench press?

If you want to bench press as a new beginner, it’s essential to prioritise proper form and technique. Begin by lying flat on the bench and pressing your feet flat on the floor. Grasp the barbell with a grip slightly wider than shoulder-width apart. Lower the barbell to your chest deliberately, maintaining close elbow positioning. Propel the barbell upward by extending your arms until they reach full lockout. Commence with lighter weights, concentrate on mastering the movement pattern, and bench heavier as your strength and technique progress.

How much should a beginner bench press?

The amount of weight a beginner can bench press depends on your body weight, strength level, and training background. As a general guideline, it is recommended that beginners start with an empty barbell, which weighs 45 pounds or 20 kilograms, or with a weight that is manageable enough to perform the exercise with proper form and control. Over time, beginners can increase their weight progressively as their strength level improves.

Should the bar touch your chest when bending?

When performing the bench press, it is important to maintain control over the barbell and lower it slowly until it lightly touches your chest. It is crucial to avoid bouncing the bar off your chest or allowing it to rest heavily on it, as this can increase the risk of injury. To do this, keep your muscles engaged throughout the movement and reverse the direction smoothly, pressing the bar back up to the starting position.


more insights

logo full white

With our network of trusted Personal Trainers, you can easily find one near you. A dedicated fitness platform facilitating the trainers and fitness seekers.

Stay Up To Date

Connect Socially

© All rights reserved. Created with PTSPOT