Bench Press

The bench press, or “bench pressing,” is one of the most popular exercises in strength training. It is also one of the three powerlifting exercises (alongside the squat and deadlift). It is a compound exercise that engages several large muscle groups. The chest muscles and anterior shoulder muscles are used to pull the upper arm forward and inward. The triceps are used to extend the arms. Muscles in the shoulders, back, and lower back assist in stabilising your body.

The classic barbell variation is generally meant by bench pressing, formally called: Barbell bench press. Alternatives include the dumbbell (bench) press and cable chest press

The pectoralis minor is the smaller chest muscle beneath the pectoralis major. It has a different function, namely pulling the shoulder blade forward and rotating it downward. Allowing the shoulders to protrude forward rather than keeping them on the bench during the bench press would activate the pectoralis minor.

Bench press execution

Grip the barbell at the desired grip width (see technique).

Ensure that your forearms and hands are aligned. The back of your hand should continue in a straight line into your forearm (to prevent wrist injuries).

Unrack the barbell by extending your arms. Move the barbell forward in a controlled manner so that it is no longer above your face but hangs above your chest. This is your starting position.

Lower the weight in a controlled manner. Depending on shoulder mobility, lower your elbows until they are beside your torso, or lower them further until the barbell hangs just above your chest.

Drive the weight upward explosively until your arms are almost extended.

Repeat by lowering the weight in a controlled manner.

Bench Press

Active muscles:

Pectoralis major (large chest muscle)
Pectoralis minor (depending on execution)
Anterior deltoid (front fibers of the shoulder muscle)
Triceps brachii
Serratus anterior
Coracobrachialis (coracoid-arm muscle)

Stabilising muscles:

Rotator cuff (stabilising shoulder muscles, supraspinatus, subscapularis, teres major, teres minor)
Serratus
Trapezius
Biceps brachii
Latissimus dorsi
Core muscles

Bench press preparation:

Place a barbell at the correct height on the rack. Choose a height approximately halfway through the exercise’s range of motion. Placing it too high can cause problems when attempting a final repetition while fatigued.
Choose the appropriate weight for the desired number of repetitions. Secure it with collars.
Lie down on the bench. The barbell should then be approximately level with your eyes.

Bench press technique

Many studies have examined the effect of different grips on the barbell (narrow versus wide) and the angle of the bench.

Because of the different conditions under which they are conducted, these studies sometimes show different results. Nevertheless, we can identify a general trend and point out possible exceptions. The effects of grips and angles below are accepted by most researchers, athletes, and coaches.

Wide vs. narrow

A narrow grip (shoulder-width and narrower) requires a greater range of motion of the forearm relative to the upper arm. This would mean greater engagement of the triceps and anterior shoulders. A wider grip, on the other hand, increases engagement of the (large) chest muscle. However, research among experienced powerlifters shows that years of experience can limit and even eliminate these usual differences in muscle engagement.

Flat vs. incline & decline

An incline bench (angled upward) increases activation of the chest-muscle fibers that run from the clavicle to the upper arm. The engagement of the chest-muscle fibers that run from the sternum to the arm is then lower. This primarily trains the upper part of the chest. In terms of surface area, this is approximately one-third of the chest muscle.

A decline bench (angled downward) increases engagement of the lower chest-muscle fibers, while the upper part has to work less. These lower fibers make up approximately two-thirds of the chest’s surface area.

Although this is supported by several studies, some studies show different effects.

Arched back vs. flat back

Sometimes you see people create a kind of bridge by forming a pronounced arch in their back during the bench press. This changes the exercise in several ways. The range of motion is reduced. The angle of the arms relative to the torso becomes smaller, making it more like a decline bench press. The shoulders are engaged less, and the lower chest fibers do most of the work while the upper chest is engaged less.

For many people, this means they can press more weight. In powerlifting, the buttocks, shoulders, and head must remain in contact with the bench. Depending on flexibility, this still leaves room to arch the back.

The additional compression this creates on the spinal column is often a reason to point out its risk. However, it is not comparable to the compression that occurs, for example, during a squat.

It can therefore be a good and legitimate method if lifting heavier weights is your goal. However, if the goal is muscle mass or muscular strength, there is no reason to make it “easier” for yourself by arching your back.

Safety

Bench pressing and squatting are the most classic ways to get into trouble at the gym. The number of repetitions you perform is a trade-off between safety and effectiveness in every set. Do you try one more repetition to exhaust your muscles as much as possible? Or do you choose certainty because it looks so ridiculous when you try to crawl out from under a barbell while calling for help?

Working with a partner or a “spotter” gives you a little more margin in this trade-off. It is important that you have a “spotter” who can actually provide sufficient assistance if necessary, knows when it is needed, and knows to what extent. Also communicate beforehand exactly what is expected of the “spotter.” Help with lifting the barbell out of the rack or not? Keep their hands close from the first repetition (under the barbell), or only when necessary? Continue communicating during the exercise. The most unpleasant accidents often happen because of miscommunication.

At a glance