HOW TO BENCH PRESS THE RIGHT WAY?

Bench presses can be an effective exercise for building up chest, arm, and shoulder muscles. They work several different muscles in your upper body, including the chest, shoulders, and arms.

When you walk into a gym, whether it’s a powerlifting palace or the most basic big box franchise, you’re bound to see at least one group of guys gathered around a station, taking turns pushing heavy weight up and down off their chests and spotting their lifting buddies. For most guys, bench pressing means one thing: getting underneath a barbell loaded with as many plates as possible and eking out as many reps as they can. That can be one way to build a big, strong chest—but it’s not the only way, and it’s certainly not the safest, most effective way for everyone. If you really want to level-up your bench press, you’ll consider doing the exercise with dumbbells.

How to do a bench press

Traditional flat bench press

Equipment needed: barbell (additional weights optional) or dumbbells, flat bench

1. Lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder width. The bar should be directly over the shoulders.
2. Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.
3. Keep your core engaged and maintain a neutral spine position throughout the movement. Avoid arching your back.
4. Slowly lift the bar or dumbbells off the rack, if using. Lower the bar to the chest, about nipple level, allowing elbows to bend out to the side, about 45 degrees away from the body.
5. Stop lowering when your elbows are just below the bench. Press feet into the floor as you push the bar back up to return to starting position.
6. Perform 5 to 10 reps, depending on weight used. Perform up to 3 sets.

Narrow grip bench press

Equipment needed: barbell (additional weights optional), flat bench

Use the steps above for a traditional bench press, but grip barbell with hands shoulder-width throughout the movement.

Incline bench press

Equipment needed: two dumbbells or barbell, incline bench angled between 45 and 60 degrees

1. Place feet flat on the floor as you lean back slightly, so your back rests against the bench with a neutral spine.
2. Start by holding dumbbells or a barbell directly over the shoulders. Face your palms forward, with the thumb wrapped around the handle.
3. Press the weight upward over your eyes or slightly higher, with elbows extended to 45 degrees.
4. Inhale and lower dumbbells or barbell slowly and with control until they touch or reach just above the chest, elbows and wrists staying out to the sides.
5. Repeat the press and perform around 5 reps or more. Keep in mind that reps depend on your goals and the weight. Someone using heavier weights may do fewer reps than someone using lighter weights.

Decline chest press

Equipment needed: bench angled down at 15 degreesTrusted Source and dumbbells or a barbell

1. Slowly lie down on the decline bench, so your legs are higher than your head, keeping your back firmly planted into the back of the bench. Place your feet in provided stirrups.
2. Have a spotter help you lift the bar off the rack or grip dumbbells, if using. Hold the weight directly over the shoulders, arms slightly wider than shoulder height.
3. Push the weight up until your arms are angled at 45 degrees at the top.
4. Slowly lower the weight back down to chest height, elbows out to the sides.
5. Repeat the press and perform around 5 reps or more. Keep in mind that reps depend on your goals and the weight. Someone using heavier weights may do fewer reps than someone using lighter weights.