Exercise Facts
| Movement Pattern | Horizontal, Push |
|---|---|
| Muscle Group | Chest, Shoulders, Triceps |
| Equipment | Barbell, Bench |
| Environment | Gym |
| Skill Level | Advanced, Beginner, Intermediate |
| Series | Bench & Pressing Series |
Overview
The bench press is a classic upper-body strength exercise that targets the chest, shoulders, and triceps. It’s considered one of the “big three” lifts in powerlifting and a benchmark for pressing strength. Performed lying on a flat bench with a barbell, it allows lifters to handle heavy loads safely with the right setup.
To bench press, position yourself on a bench with eyes under the bar, feet planted firmly, and shoulder blades retracted. Grip the bar slightly wider than shoulder-width, unrack, lower it to the mid-chest, and press back up until elbows are locked.
The bench press builds pressing power and upper-body mass. Programming heavy sets of 3–6 reps develops strength, while moderate sets of 8–12 target hypertrophy. Athletes can also incorporate tempo work or pause reps to enhance control. For RB100, a challenge of 100 total bench reps at a lighter load pushes muscular endurance.
Common faults include flaring elbows, bouncing the bar, or lifting the hips off the bench. Cueing “drive through feet,” “touch chest lightly,” and “press evenly” ensures good form. Spotters and safety bars are strongly recommended for heavy loads.
Setup (Steps)
Lie on bench, feet planted, grip bar.
Execution (Steps)
Lower bar to chest, press to lockout.
Coaching Cues
“Brace core.” “Drive through feet.” “Elbows under bar.”
Common Faults & Fixes
Hips lifting → keep planted.
Elbows flared → tuck slightly.
Bar bounce → control descent.
Programming Ideas
5×5 strength,
8×10 hypertrophy,
100-rep challenge.
Variations
Incline bench, dumbbell bench, close-grip.
Regressions
Push-ups, machine press.
Standards & Competition Notes
Bar touches chest, elbows lock at top.
Safety Notes
Always use spotters/safety arms.
