Bench Press
The bench press is the benchmark horizontal push: lying on a bench, lowering a barbell to your chest and pressing it back to lockout. It builds the pectorals, front delts, and triceps with more loadable weight than any other upper-body movement — which is why setup discipline matters more here than anywhere else. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle | 3–4 × 9–12 | 60–90 s |
| Endurance | 2–3 × 18–27 (light) | 60 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Intermediate
Intermediate with a barbell — learn it with light loads and, when going heavy, a spotter or safety pins.
Proper form — 5 cues
- Lie with your eyes directly under the bar and plant both feet flat on the floor.
- Pinch your shoulder blades together and down, and keep them pinned to the bench all set.
- Grip so your forearms are vertical when the bar touches your chest.
- Lower to your lower chest with elbows at roughly 45–70 degrees from your sides.
- Press the bar up and slightly back toward your eyes until the elbows lock out.
Breathing: Inhale as the bar lowers, hold briefly at the chest, exhale hard through the press.
The 3 mistakes Maddy corrects most
Common questions
How much should I be able to bench press?
There is no number you owe anyone. A more useful frame: progress from wherever you start, with technique that would look identical at every load. Beginners typically start with the empty bar or light plates and add small amounts weekly for months — that early run of steady jumps is the fastest strength progress you will ever make, so do not rush past it.
Bench press vs push-ups — do I need both?
They share the pattern but serve different roles. The bench allows precise loading and small progressive jumps; push-ups train the same muscles with the shoulder blades free to move and zero equipment. Most complete programs use the bench as the loaded press and push-up variations for volume, conditioning, and shoulder health.
Why does my shoulder hurt when benching?
The usual suspects are elbows flared wide, shoulder blades left loose instead of pinned, and a grip width that leaves the forearms angled at the chest. Fix setup first: blades pinched down and back, elbows tucked, bar to the lower chest. If pain continues after honest technique work, get it assessed rather than pressing through it.
Related exercises
Easier: Dumbbell Bench Press
Browse: All chest exercises · All barbell exercises · Bench Press standards — men · Bench Press standards — women · Full exercise library
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