The bench press is one of, if not the most popular, barbell exercises. While the deadlift has become the more popular lift today, historically, it has been the bench press that caught the attention of the general lifting public. Aside from being a popular exercise among general gym goers, the bench press is also one of the three competition lifts in the sport of powerlifting. 

Considering the demand placed upon the upper torso, the bench press is a great exercise to test upper body strength. The only comparable exercise would be the overhead press, which is how upper body strength is tested in the sport of strongman. Powerlifting, when known as "odd lifts," utilized the overhead press to test upper body strength—but that is a story for another day. 

Whether an athlete wants to improve their upper body strength, or a powerlifter seeks to improve their competition total, the bench press is an exercise that should be performed regularly. This exercise can be performed in various ways, including special exercise variations that utilize different specialty bars and accommodating resistance setups. 

Aside from the absolute strength adaptations, athletes can use the bench press to improve upper body explosive power, work capacity, or physical composition. 

Below, we will discuss the bench press exercise, including form, the muscles worked, and basic bench press exercise programming. 

The Anatomy of a Bench Press

The bench press places a significant demand on the muscles of the shoulders, chest, and arms. Other muscle groups, such as the mid, upper, and lower back and abs, must also be appropriately trained to allow an athlete to stabilize the torso on the bench. This requires athletes to understand the muscles involved in the bench press so that they can build a comprehensive training program. 

Below is a brief breakdown of each muscle group and a list of the accessory exercises we most commonly perform to address these muscles.

Chest

The bench press places a specific emphasis on the muscles of the chest. These muscles include the pectoralis major and minor, along with the serratus anterior. Here are a few recommended accessory exercises to help specifically address these muscles:

Pectoralis Major/Minor

Bench Press (any variation)

Dumbbell Bench Press (any variation)

Dumbbell or Cable Fly

Push Up

Chest-Focused Dips (forward lean)

Serratus Anterior

Pull Overs (any variation)

Heavy Stone or Sandbag Hold/Squeeze

Plank

Landmine Rotating One-Arm Press

Dips 

Triceps

The triceps brachii is an upper arm posterior muscle. This muscle features three heads: the medial, lateral, and long head. To ensure this muscle is optimally trained, we want to select exercises that adequately target each head of the triceps:

Medial Head

Williams Extension

Supinated Grip Pressing (barbell or dumbbell)

Supinated Grip Cable Extension

Lateral Head

Skullcrusher (barbell, preacher bar, or dumbbell)

Cable Pushdowns

Diamond Push Up

Dips

Long Head

JM Press

Close Grip Bench Press

Rolling Dumbbell Triceps Extension

Overhead Triceps Extension

Shoulders

The anterior, lateral, and posterior deltoids also play an important role in the bench press. These muscles help produce force during the press and allow the shoulder joints to stabilize. Here are a few accessory exercise recommendations to properly train the shoulders:

Anterior Deltoid

Bench Press (any variation)

Overhead Press (any variation)

Front Raise

Lateral Deltoid

Lateral Raise (any variation)

Arnold Press

Y Raise

Posterior Deltoid

Rear Delt Dumbbell Raise

One-Arm Dumbbell Row

Face Pull

Back

The mid and upper back are critical in providing a stable platform for executing a bench press. While the bench press relies greatly on the chest, shoulders, and arms, a strong back undoubtedly leads to a better bench press. 

Here are a few exercises to improve the strength of the mid and upper back:

Mid Back

Deadlift (all variations)

Barbell Rows (all variations)

Lat Pulldown

Pull Up

Upper Back

Shrugs (barbell or dumbbell)

Close Grip Lat Pulldown (various attachments)

Upright Row (barbell or dumbbell)

Seal Row

Low Back and Abdominals

The lower back and abdominals help to stabilize the torso further when lying on the bench and also help to establish a solid arch. The arch plays an important role in the bench press, considering it has the ability to reduce the overall range of motion. Here are a few exercises to help target the lower back and abs:

Low Back

Reverse Hyper

Weighted GHD Back Extension

Weighted 45 Degree Back Extension

Good Morning

Abdominals

Sit Up (any variation)

Leg Raise (any variation)

Plank (any variation)

Performing the Bench Press: Correct Technique

The bench press is an exercise that is simple in explanation but complex in execution. The idea is simple—press as much weight as possible using the arms and torso. However, as anyone who has pressed heavy weights knows, execution is everything in the bench press.

So, how does one develop optimal technique in the bench press? First, an athlete must be strong enough to do so. While many movement gurus constantly espouse the importance of practicing movement to perfect patterns, the truth is that athletes must improve their absolute strength to improve neuromuscular coordination and musculoskeletal control. 

This is why we emphasize the development of absolute strength and max effort training at Westside Barbell. If athletes are to become proficient in exercise execution, we must ensure they are training at levels that allow for significant improvements in absolute strength. 

Aside from improving absolute strength, a few key points exist to executing a proper bench press. Here is a basic step-by-step breakdown regarding the execution of a bench press:

Step 1: Grip the barbell. 

We want grip width to allow for the least range of motion while allowing the athlete to produce the most significant amount of force possible. The grip can vary depending on the athlete's arm length or torso size. 

Step 2: Stabilize the torso and arch. 

Set the back to ensure the upper back is dug into the bench, and the mid and lower back can produce a beneficial arch. Much like the grip, we want to use our arch to reduce range of motion as much as possible. 

Step 3: Set the feet to ensure leg drive can be transferred to the barbell. 

There is only one option for those who compete in federations that force a flat foot position. However, for those who compete in federations that allow for lifter's choice when it comes to foot placement, we recommend raising the heel and applying pressure on the front of the feet.

This will help transfer the leg drive into the bench and barbell without worrying about the hips raising off of the bench. 

Step 4: Unrack the barbell.

If a spotter is available, great. If not, we want to lift the barbell out of the rack only after all prior steps have been completed and the arms and torso are correctly positioned. The goal should be to unrack the barbell as efficiently as possible, expending little energy. 

Step 5: Stabilize and begin the eccentric portion of the movement.

This should be done efficiently, lowering the barbell as fast as possible while remaining in total control. While lowering the barbell, we want to tuck the elbows slightly to reduce the stress on the anterior shoulder and pectoral muscles. 

It is important to note that the amount of elbow tuck necessary will always depend on the athlete. For some, a slight elbow tuck works best, while for others an elbow tuck similar to that seen in geared lifting works best. 

Considering the anatomical differences between athletes, there is no one-size-fits-all recommendation for tucking the elbows during the eccentric portion of the bench press. 

Step 6: Pause the barbell in a stable and controlled manner near mid-sternum. 

We want to achieve this position without sacrificing arch posture while maintaining ideal intra-abdominal pressure. 

Step 7: Initiate the concentric portion of the movement.

Press the barbell off of the chest. This should be done quickly but controlled, with an emphasis on maintaining a straight-line bar path. This helps ensure the most efficient use of energy. 

Step 8: Lockout and rack the barbell. 

The goal is to achieve a forceful lockout of the barbell and a controlled rack. For those that compete, it is often best to hold for a few seconds at lockout to avoid potential faults at competition. 

It is important to note that while these steps are uniform amongst practically all athletes, the way execution looks will vary from athlete to athlete. There is no exact bench press form to mimic; there are just parameters and recommendations to allow each athlete to achieve their most optimal bench press setup. 

Bench Press Exercise Variation

Westside Barbell frequently uses various exercise variations to achieve specific training adaptations and outcomes. Whether an athlete has an issue with the bench press at the chest or lockout, we can assign special exercises to help alleviate the issue. Our gym has consistently produced some of the strongest bench presses in powerlifting over the last few decades. 

Lou used to say that there have been so many 500lb raw bench pressers at Westside that it was looked at like a 315lb bench press is at most gyms. Westside has also had 600lb+ raw bench pressers, from 220lbs to the SHW class. Our approach to the bench press works for all athletes, regardless of whether it is raw or geared. 

Using special exercises accelerates bench press progress, increasing training efficiency. Instead of performing the competition lift repeatedly week after week, our athletes become strong and proficient in various press-related movement patterns. 

While some believe in remaining ultra-specific in their use of competition equipment, we choose to expose our athletes to a variety of training stimuli. This includes limited range of motion exercises, specialty barbells, and accommodating resistance. Depending on the situation, we can use one or a combination of these tools to achieve a variety of training adaptations and outcomes. 

Here are some of the common bench press exercise variations used at Westside Barbell:

Competition Bench Press (paused)

Close Grip Bench Press

Incline Bench Press

Floor Press

Pin Press (flat or incline)

Axle Bar Bench Press

Swiss Bar Bench Press

Cambered Bar Bench Press

Decline Bench Press

It is important to note that accommodating resistance can also be applied to any of the above-mentioned exercises. This creates a multitude of different exercises from which a coach can choose depending on training feedback and the needs of the athlete. 

Again, no training system allows a coach to specifically address the needs of the athlete in real time at the level a Conjugate Method-based plan does. 

How to Construct a Bench Press Training Plan

We dedicate two weekly training days to the bench press at Westside Barbell. These days are referred to as max and dynamic effort upper. The intent of max effort upper is to focus on training intensity, while dynamic effort upper focuses on movement velocity and volume accumulation. 

When training max effort upper, we will strive to train at or above 90%, working to a top set of one to three repetitions. Training at this level of intensity allows athletes to increase absolute strength while also benefiting from adaptations such as increased bone and tissue density. No matter the sport an athlete prepares for, max effort training should be part of the equation.

With dynamic effort upper training, we focus on moving submaximal training weights at maximal velocity. The intent is to improve an athlete's rate of force development and reactive strength. Exercises such as the speed bench press are utilized in this training. 

Now, we will discuss how to build a bench press training program. 

The Main Exercise 

Whether the training day is a max or dynamic effort day, we will always perform a main exercise before any accessory exercises are performed. The main exercise of the training day will always be a multi-joint exercise and a variation of the bench press. How much variation is used depends on the athlete and their training goals.

When working with powerlifters, we recommend performing competition-relevant movements at least twice monthly out of the four max effort upper training sessions. This helps to keep the competition-specific lift frequency at a level that assures athletes will remain competent in the movement. 

It is important to note that highly advanced athletes can remain competent in the competition-relevant lifts without frequent competition-relevant work, but this would not be recommended for most. 

Conventional sports athletes don't have to worry about competition-relevant movement frequency, considering we are seeking specific training adaptations without concern about powerlifting competition standards. While we have standardized approaches to max effort exercise selection, we ultimately choose exercises to specifically address the training needs of the athlete we are working with.   

Here is what would be considered a reasonable month of max effort upper exercise selection for a powerlifter:

Week 1 – Competition Bench Press

Week 2 – Floor Press

Week 3 – Close Grip Bench Press

Week 4 – Axle Bar Bench Press vs. Minibands

As you can see, the competition and close-grip bench press are competition-relevant movements, while the other two movements are special exercises. 

Here is what would be a typical max effort upper exercise selection approach for a conventional sports athlete:

Week 1 – Pin Press at Two-Board Level

Week 2 – Bench Press vs. Minibands

Week 3 – Close Grip Bench Press vs. Chain

Week 4 – Floor Press

Considering athletes are seeking specific training adaptations that can be transferred to sport, we don't have to worry about staying current with competition-style lifts. The goal is to provide specific training stimuli to cause particular training outcomes. 

Accessory Exercises

Once athletes have completed the main exercise, we move on to accessory exercise training. Above, we discussed the many accessory movements that can be performed during upper body training to address specific muscle groups. Now, we will discuss how we program those exercises.

Each accessory exercise training plan will feature a primary accessory exercise and a few secondary accessory exercises. The goal of the primary accessory exercise is to train multi-joint movements at high to moderate levels of intensity, with volume kept low to moderate. Our secondary movements are a mix of multi- and single-joint exercises, with a focus on hypertrophy and work capacity. 

Here is what would be considered a basic accessory exercise plan that could be used with any of the main exercises listed above:

Primary Accessory Exercise

Push Press – 4 x 5 reps

Secondary Accessory Exercises

Barbell Row – 4 x 8-10 reps

Rolling DB Tricep Extension – 4 x 10-12 reps

Hammer Curl – 4 x 10-12 reps

DB Lateral Raise – 3 x 12-15 reps

As you can see, we start with a high- to moderate-intensity movement in the push press and then follow up with a mix of multi- and single-joint exercises performed at various volume and intensity levels. 

Frequently Asked Questions

Q: How can bench press workouts benefit my overall strength?

A: The bench press is one of the most effective means of improving upper body strength. This training helps develop the arms, shoulders, pectorals, and serratus anterior muscles. 

Q: Are there different variations of the bench press?

A: There are many variations of the bench press, and they can be used in various ways to assist athletes in improving their upper body strength. 

Q: What sort of supportive gear should be used when bench pressing?

A: There are no requirements as far as supportive gear is concerned. However, wrist wraps and a belt can be beneficial, especially for athletes or raw powerlifters. Geared powerlifters would utilize bench shirts and wrist wraps. 

Q: How many variations should I use in my bench press training?

A: We recommend eight total variations to start. This provides two months of max effort upper exercises and should be alternated in an ABAB pattern. This will allow you to train the movement, establish a number, and then wait a meaningful amount of time to retest each variation. 

Q: How long should athletes rest between max and dynamic effort upper training sessions?

A: We recommend 48-72 hours of recovery between upper body training days. 

For more information about the bench press, check out the WSBB Bench Press Manual and the WSBB blog.