Our bench press tips

The bench press – also known as bench press – is an essential strength training exercise for developing upper body strength and mass. It primarily targets the central part of the pectorals, the anterior deltoid, and triceps pectorals.

To properly perform the bench press, here's everything you need to know about execution, mistakes to avoid, and bench press variations.

Description and benefits

The classic bench press is generally performed on a weight bench, with the loaded bar placed on supports. The goal is to perform the movement by pushing the bar from the chest to full arm extension, while maintaining body stability and a good trajectory.

• Targeted muscles :

• Central part of the pectorals : The pectoralis major is the most involved muscle.

• Anterior deltoid (or anterior head of the deltoid) : It is strongly involved during the push.

• Triceps brachii : Responsible for elbow extension, it also assists the movement.

How to perform the movement?

1. Setup on the bench

• Lie on the weight bench, shoulders and hips firmly in contact.

• Place your feet flat on the floor (or slightly back, depending on your comfort and body type), so that you are stable and can push with your legs if needed.

• Make sure your back is slightly arched and your shoulder blades are well retracted.

2. Bench press grip

• Grasp the bar with a grip slightly wider than shoulder width: this helps target the central pectorals and anterior deltoid well.

• Wrists should remain in line with the forearms, not "bent" backward.

3. Execution

• Unrack the bar and bring it above your chest.

• Inhale as you lower the bar in a controlled manner until it almost touches your torso, approximately at nipple level (or where you feel the most activation).

• Exhale as you push the bar upwards, returning to the starting position with arms almost extended.

4. Body position

• Keep your feet flat to maintain maximum stability and force transfer.

• Maintain a slight arch in your lower back, but your glutes and upper back should remain flat on the floor (in reality, in continuous contact with the bench and the floor for your feet).

Mistakes to avoid and risk of injury

• Too fast execution : Lowering the bar uncontrollably increases the risk of injury (shoulders, elbows).

• Bar too high or too low on the chest : Place the bar in the correct position to limit stress on the shoulder joint.

• Back too arched or glutes off the bench : This can excessively strain the lower back and make the exercise less effective.

• Grip too narrow or too wide : Affects the distribution of effort and can overstress certain muscles or joints.

• Lack of scapular control : The shoulder blades should remain retracted and stable, otherwise the anterior deltoid and shoulders will experience too much pressure.

Bench press variations

To target different areas (upper chest, triceps, etc.) or to reduce dumbbell bench press in case of pain, several variations exist:

1. Decline bench press

• The bench is negatively inclined (head down).

• Targets the lower chest more and limits shoulder involvement.

2. Dumbbell bench press

• Allows for a greater range of motion and unilateral work.

• Can help correct imbalances and reduce pressure on the shoulders.

3. Incline bench press

• Bench inclined between 15° and 45°.

• Emphasis on the upper chest and anterior deltoid.

4. Close-grip bench press

• Hands are placed closer to each other.

• Strongly targets the triceps and can relieve shoulder stress.

Tips for progression and integrating the bench press

• Load progression : Gradually increase the weight on the bar to build strength and endurance, while limiting the risk of injury.

• Schedule the bench press once or twice a week depending on your goals (strength, hypertrophy...).

• Supplement with other support exercises (push-ups, dips, flyes) for harmonious development of the chest, rear shoulders, and triceps.

Conclusion

The classic bench press is an essential strength training exercise for developing the central pectorals, anterior deltoid, and triceps pectorals. By ensuring your feet are flat, grasping the bar correctly, and adapting your grip, you minimize mistakes to avoid and reduce the risk of injury.

Don't hesitate to try the variations of the bench press – such as the decline bench press or reduce the dumbbell bench press – to progress and target different muscle areas.

When executed properly, the bench press will help you gain strength and mass, while ensuring a complete chest and arm workout.