The bench press is a classic strength-training exercise that targets the chest, shoulders, and triceps. While it’s popular for building upper body strength, performing it incorrectly can lead to injury. For beginners, understanding proper technique, safety considerations, and progression strategies is essential.
Benefits of Bench Pressing
- Builds Upper Body Strength: Primarily targets the pectoralis major (chest), deltoids (shoulders), and triceps brachii.
- Improves Bone Density: Like other resistance exercises, it supports musculoskeletal health.
- Supports Functional Fitness: Improves pushing power and shoulder stability used in everyday movements.
- Enhances Core Engagement: When done properly, it requires the engagement of your core muscles for stability.
Key Safety Considerations
1. Use a Spotter
Always bench with someone nearby to assist if the weight becomes unmanageable—particularly as you start lifting heavier.
2. Warm Up Thoroughly
Prepare your body with at least 5–10 minutes of light aerobic activity followed by dynamic stretches (e.g., arm circles, scapular push-ups). Perform warm-up sets with just the bar or light weights.
3. Use Proper Equipment
- A flat bench that doesn’t wobble.
- A barbell suited to your hand size.
- Weight collars to prevent plates from sliding.
- Safety arms or power rack if lifting alone.
Correct Bench Press Technique
Step-by-Step Instructions:
- Set Your Position
- Lie on the bench with your eyes directly under the bar.
- Feet flat on the ground, shoulder-width apart.
- Hips, shoulders, and head should stay in contact with the bench throughout.
- Grip the Bar
- Hands just wider than shoulder-width.
- Wrists stacked over elbows.
- Use a closed grip (thumbs wrapped around the bar).
- Unrack the Bar Safely
- Inhale, brace your core, and press the bar up and out of the rack.
- Bring it directly above your shoulders.
- Lower the Bar
- Lower the bar in a controlled manner to the mid-chest (around the nipple line).
- Elbows should be at roughly a 45-degree angle from your torso.
- Press Back Up
- Drive the bar upward by pushing through your feet and engaging your chest and triceps.
- Exhale at the top of the lift.
Common Mistakes to Avoid
| Mistake | Cause | Risk | Fix / Cue |
|---|---|---|---|
| Flaring elbows too wide | Pressing the bar straight up; trying to feel more chest | Shoulder impingement, rotator cuff strain | Tuck elbows to 45–75°; “Break the bar in half.” |
| Poor scapular positioning | Skipping setup; unaware of scapular control | Instability, labral strain, impingement | Retract and depress scapulae; “Pinch a pencil between your shoulder blades.” |
| Feet lifting off the ground | Lack of leg drive; instability under load | Reduced full-body tension, back/shoulder strain | Keep feet flat; “Screw feet into the floor.” |
| Bar path too vertical | Misunderstood bar mechanics; aiming straight up | Shoulder strain, less efficient lift | Arc the bar: chest to eyes; “Press back, not just up.” |
| Overarching lower back | Trying to improve leverage or overcompensate | Lumbar compression, spinal pain | Keep natural arch; “Ribcage down, brace the core.” |
| Bouncing the bar off chest | Using momentum; poor control | Sternum bruising, soft tissue strain | Control descent, light touch; “Touch, don’t bounce.” |
| Grip too wide or narrow | Improper hand placement for leverage | Shoulder or wrist/elbow overload | Hands just wider than shoulders; “Forearms vertical at bottom.” |
Recommended Starting Progression
For absolute beginners:
- Start with just the barbell (20kg) for multiple sets of 8–12 reps.
- Increase weight gradually (2.5–5kg per week) only if technique remains solid.
- Limit sessions to 2–3 times per week with rest days in between.
Use Rate of Perceived Exertion (RPE) to gauge effort. Aim for RPE 6–7 (somewhat hard) for initial training phases.
Modifications for Beginners
- Dumbbell Bench Press: Provides more control and engages stabilisers.
- Incline Bench Press: Targets upper chest and may be more shoulder-friendly.
- Resistance Bands: Can be used for a lighter load while learning form.
Addressing Individual Needs
For Shoulder Pain:
- Use a narrower grip to reduce shoulder strain.
- Limit the range of motion using blocks or pads on the chest.
- Strengthen rotator cuff and scapular muscles outside of bench press sessions.
For Limited Mobility:
- Stretch and strengthen the thoracic spine and shoulders.
- Use foam rolling to reduce soft tissue restrictions before lifting.
Physiotherapy Tips
- Activate the scapular stabilisers (e.g., rhomboids, lower traps) before benching with exercises like band pull-aparts.
- Train antagonist muscles (e.g., rows, face pulls) to balance the pushing work.
- If returning from injury or postural concerns, work with a physiotherapist to assess shoulder mechanics and thoracic extension.
When to Seek Help
- Persistent shoulder, elbow, or wrist pain during or after pressing.
- Inability to progress despite consistent training and proper nutrition.
- Previous injuries affecting upper body biomechanics.
A physiotherapist can perform movement screening and guide technique adjustments tailored to your body.
Information is provided for education purposes only. Always consult your physiotherapist or other health professional.