Crush the Bench Press Exercise: A Guide

Bench Press Exercise
Image Credit: ScottHermanFitness (video below on post)


Are you tired of feeling like a weakling when it comes to your upper body strength? Look no further than the bench press exercise! This classic workout not only targets your chest muscles but also helps improve your overall fitness.

In this guide, we’ll show you how to master this exercise, from the benefits it provides to the mistakes you should avoid!

Benefits of the Bench Press Exercise

Besides the obvious benefit of being able to impress your gym buddies with your bench press max, there are some other advantages to this exercise:

Stronger Chest Muscles: Want to be able to push and pull like a superhero? This exercise targets your chest muscles, including the pectoralis major and minor, helping you build the strength you need for everyday activities like lifting, carrying, and reaching.

Increased Upper Body Strength: By engaging various muscles in your body, you can help build overall upper body strength. Who knows? You might even be able to carry your groceries on one trip instead of two.

Improved Posture: The bench press exercise can also help strengthen your back and shoulder muscles, improving your posture and reducing the risk of back pain. So, not only will you look more confident, but you’ll also feel better too.

What Body Parts are Impacted by the Bench Press Exercise?

The bench press exercise primarily targets the chest muscles but also engages other muscles, such as the triceps, shoulders, and biceps. Just think of it as a full upper-body workout—all in one exercise!

Equipment You Need to do the Bench Press Exercise

To perform a bench press exercise, you’ll need a barbell or dumbbells that are appropriate for your fitness level. Don’t forget to grab a bench with a flat surface that can support the weight.

Steps for Doing the Bench Press Exercise

Step 1: To begin, lie on the bench with your feet flat on the floor and your back flat against the bench. Next, grab the dumbbells or barbell with an overhand grip so that your hands are a little wider than shoulder-width apart.

Flexing your muscles before starting for a confidence boost is always a good idea.

Step 2: Lower the barbell or dumbbells to your chest, keeping your elbows close to your body and your wrists straight. Remember, slow and steady wins the race (or gains the muscle).

Step 3: Pause briefly, then push the barbell or dumbbells back to the starting position with your elbows still close to your body and your wrists straight. Remember to exhale with each rep to help you power through the movement.

Step 4: Aim for 8–12 reps, feeling the burn with each set. Remember, building a chiseled chest takes time, dedication, and consistency. So, keep practicing and pushing yourself toward your fitness goals.

Here is a video for completing the bench press exercise.

Mistakes to Avoid while doing the Bench Press Exercise

We’ve all seen gym fails online — don’t let yourself become one of them. Here are some common mistakes to avoid while doing the bench press exercise:

  • Avoid arching your back excessively, as this can strain your lower back. Trust us, you want the right form.
  • Don’t lift the weight too quickly or use a weight that is too heavy for your fitness level. This can strain your muscles and increase the risk of injury.
  • Avoid bouncing the weight off your chest, as this can lead to injury. Let’s keep the barbell where it belongs – in your hands, not on your chest.


Mastering the bench press exercise (or even the chest fly exercise) is a fantastic way to build upper body strength, improve overall fitness, and enhance posture. By following the steps outlined in this ultimate guide and avoiding common mistakes, you can perform this exercise with proper form and maximize its benefits.

And who knows, with enough practice, maybe one day you’ll be able to bench press your body weight, impressing your friends and family with your newfound strength.

So, grab your barbell or dumbbells, and let’s get pressing!