How to Do a Bench Press: Mastering the King of Upper Body Strength Training
The bench press is one of the most effective upper-body strength movements, known for building pressing power, increasing muscle mass, and improving functional strength. It primarily targets the pectoralis major, pectoralis minor, anterior deltoids, and triceps brachii, while also engaging stabilizing muscles such as the serratus anterior, trapezius, and latissimus dorsi.
In this guide, I’ll walk you through how to perform the perfect bench press with proper biomechanics, breaking down flat, incline, decline, dumbbell, and machine variations. I’ll also highlight common mistakes to avoid, provide pro tips to maximize power, and show you how to progress safely and effectively..
Perfect Human Movement: The Foundation of My Training Methodology
Every exercise I teach follows the principles of perfect human movement, rooted in biomechanics, kinesiology, and neuromuscular efficiency. My training methodology ensures that every repetition you perform is not just a movement, but a precise, intentional, and scientifically sound execution.
✅ Biomechanics – Understanding how the human body moves efficiently, reducing strain on joints while maximizing muscle activation.
✅ Kinesiology – Applying movement science to optimize form, prevent injury, and generate the most power per repetition.
✅ Neuromuscular Efficiency – Training your brain and muscles to fire in perfect coordination, leading to better strength, endurance, and control.
When you master movement mechanics, every exercise becomes stronger, safer, and more effective. Whether it’s a bench press, squat, deadlift, or curl, I break down posture, joint positioning, muscular engagement, and energy transfer to ensure you perform at peak potential.
Each “How to Do a…” guide follows this methodology, helping you execute movements flawlessly, train smarter, and achieve better results in less time.
Bench Press Variations: Which One is Best for You?
Each bench press variation targets a specific section of the chest and engages different stabilizer muscles. Understanding how to incorporate each one into your routine will maximize muscle development and strength gains.
1. Barbell Bench Press (Best for Strength & Power)
This is the classic bench press variation, ideal for building pressing power and engaging both fast-twitch and slow-twitch muscle fibers.
🔹 Flat Barbell Bench Press – Primarily works the middle third of the pectoralis major and minor, anterior deltoids, and triceps.
🔹 Incline Barbell Bench Press – Targets the upper third of the chest, including the clavicular head of the pectoralis major, along with the anterior delts.
🔹 Decline Barbell Bench Press – Focuses on the lower third of the chest, engaging the sternocostal head of the pec major, while reducing shoulder strain.
2. Dumbbell Bench Press (Best for Range of Motion & Unilateral Strength)
Using dumbbells allows for a greater range of motion, improves stability, and corrects muscle imbalances.
🔹 Flat Dumbbell Press – Works the middle third of the chest, like the barbell flat bench, but allows a deeper stretch at the bottom.
🔹 Incline Dumbbell Press – Puts greater emphasis on the upper third of the chest, building a well-defined upper pectoral line.
🔹 Decline Dumbbell Press – Targets the lower third of the chest, helping develop a fuller lower pec.
3. Machine Bench Press (Best for Isolation & Muscle Growth)
Machines provide controlled movements, which can help reduce injury risk, maintain tension on the chest, and increase time under tension (TUT) for hypertrophy.
How to Perform a Bench Press with Perfect Form
Step 1: Set Up for Stability
✔ Lie flat on the bench with your eyes directly under the bar.
✔ Grip the bar slightly wider than shoulder-width, with thumbs wrapped around the bar.
✔ Retract your shoulder blades, keeping a natural arch in your lower back.
✔ Keep your feet flat on the floor, creating a strong base.
Step 2: Lowering the Weight (Eccentric Phase)
✔ Unrack the barbell and align it directly over your mid-chest.
✔ Control the descent, lowering the bar until it lightly touches the chest (DO NOT bounce).
✔ Keep elbows at a 45-degree angle to protect the shoulders.
Step 3: Pressing the Weight (Concentric Phase)
✔ Drive the bar upward explosively, engaging your chest, triceps, and shoulders.
✔ Keep your feet planted for additional leg drive.
✔ Lock out at the top without hyperextending your elbows.
Step 4: Lockout & Reset
✔ Finish with arms fully extended while maintaining tension in the chest.
✔ Lower the bar back down under control for the next repetition.
Pro Tip: The ROMATZ Bench Press Method for More Strength & Stability
Want to press more weight, feel stronger, and maintain perfect form? Use these techniques:
✔ Feet Planted, Hips Engaged – Keep feet firmly planted with slight outward pressure for stability.
✔ Chest Out, Shoulders Back – Create a strong pressing angle for maximum power.✔ Bar Path Awareness – Lower the bar to mid-chest (not too high or low) and press upward in a natural arc.
✔ Grip Strength Equals More Power – Squeeze the bar tightly to engage the forearm muscles for better control.
✔ Breath Control – Inhale on the way down, exhale explosively on the way up to generate maximum power.
Common Bench Press Mistakes & How to Fix Them
❌ Bouncing the bar off your chest → Use controlled movement to maintain tension in the chest.
❌ Flaring your elbows out to 90 degrees → Keep them at 45 degrees to protect your shoulders.
❌ Lifting your feet off the ground → Keep feet planted for maximum leg drive and stability.
❌ Overarching the lower back → Engage your core and maintain a neutral spine.
❌ Partial reps → Lower the weight until the bar touches the chest for full range of motion.
How Many Bench Press Reps & Sets Should You Do?
✔ For Strength & Power – 4-6 sets of 3-5 reps at heavier loads.
✔ For Muscle Growth (Hypertrophy) – 3-5 sets of 6-12 reps at moderate weight.
✔ For Endurance & Definition – 3-4 sets of 12-20 reps with lighter weight.
FAQ: Bench Press Training Questions Answered
Q: Should I bench press every day?
👉 No. The bench press is an intense compound movement that requires recovery. Training 2-3 times per week is optimal.
Q: Can beginners do the bench press?
👉 Absolutely. Start with light weight, focus on form, and progressively increase weight.
Q: Is a barbell or dumbbell bench press better?
👉 Both have benefits! Barbell presses allow heavier loading, while dumbbells improve range of motion and muscle engagement.
Q: Should I touch my chest on the bench press?
👉 Yes! Full range of motion maximizes muscle activation, but control the movement and avoid bouncing.
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About the Author
Dennis Romatz is a nutrition coach, and certified personal trainer in Chicago in the downtown Chicago Lakeshore East neighborhood providing personal training scheduled at your convenience at apartment & condo gyms, and in-home. Tailored training programs are designed to meet your individual needs & goals and guaranteed to get you in the best shape of your life in 3 months or less or your money back. Dennis has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram on or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.
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