Bench press: How to Do It, Muscles Worked

Step by step

Lie back, squeeze shoulder blades together, feet flat on the floor.
Lower the bar to mid-chest with elbows about 45 degrees from your body.
Press the bar up until your arms are straight.

What you should feel

Your chest works hard and your triceps help. Your shoulders should not pinch or ache.

Common mistake

Flaring elbows out wide and bouncing the bar; tuck elbows slightly and lower with control.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Chest

Helps

Triceps Front shoulders

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell bench pressChest

Incline dumbbell pressChest, Front shoulders

Dumbbell floor pressChest, Triceps

Push-upChest

Deficit push-up (hands on dumbbells)Chest

Decline push-up (feet up)Chest, Front shoulders

Questions

What muscles does the bench press work?

Bench press mainly works your chest. It also helps your triceps and front shoulders.

Can I do the bench press at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.

How many sets and reps of the bench press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your chest

Bench press