Fitness

Bench Chest Press , Secret Keys to do it with High Performance

Bench chest

You may have heard that if you are interested in building new muscle mass and improving strength performance, you need to try creatine.

The amino acid and Creatine plays a significant role in the energy supply process of the body and has a considerable impact on gaining physical strength.

But did you know that the secret of all athletes with strong physiques is bench press movements ?

This technique prevents shoulder pain and maximizes muscle growth. Interestingly, this exercise is also very suitable for women !

The bench press is one of the most important basic exercises for the entire upper torso and holds a special place in the training program of bodybuilders.

In this article, we’ll explain how to perform the bench press correctly and what the benefits are.


The chest press, often referred to as the bench press, is one of the most popular strength -training exercises.

You see many athletes performing this exercise in every gym. It is a high-intensity movement that involves lifting weights while lying on a bench.

Professional athletes and bodybuilders perform this exercise daily to enhance muscle strength and increase muscle mass. The bench press targets the entire upper body and, if done correctly, is ideal for building muscle strength. It is one of the most popular powerlifting disciplines in Olympic weightlifting.

The current world record for this lift is 487.6 kg

Bench chest


  1. Chest Muscles
  2. Deep Shoulder Muscles
  3. Arm Muscles (Triceps)
  4. Biceps Brachii

  1. Strength training for the entire upper body involves the muscles of the chest, shoulders, triceps, and back.
  2. Focus on technique.
  3. The angle of the bench can be adjusted to modify the movement and intensity.


Bench chest

Bench press exercises play a vital role in developing the major and minor chest muscles. The function of the minor chest muscle is to pull the shoulder blade towards the chest wall, while the major chest muscle involves the arms.

The shoulders help lift the weight upwards, and the triceps are active during the bench press to extend the arms.

Bench chest

The dorsal muscles, along with the major pectoral muscle, lower the arms and raise the chest. The trapezius and rhomboid muscles also cause the shoulder blades to pull together. The forearm muscles build strength and help hold the bar tightly.


There are several different types of bench press exercises, but two common types include the barbell bench press and the dumbbell bench press. These exercises can be performed on flat, incline, or decline benches at various angles. Modifications to any type of press can be made by altering the equipment or adjusting the angle of the bench.

For example, an incline of up to 45 degrees can be applied for an incline press, or a decline of up to 15 degrees can be used for a decline press.

Bench chest


To perform bench press movements correctly, consider the following steps:

  1. Lie flat on the bench and position your eyes directly under the bar. Place your feet flat on the floor.
  2. Grip the bar with your hands slightly wider than shoulder-width apart, with your palms facing away from you.
  3. Engage your Core Muscles and press your back gently against the bench.
  4. Maintain proper body alignment, lift the barbell, hold it above your chest, and extend your arms.
  5. Lower the bar to the middle of your chest, keeping your elbows at an appropriate angle relative to the bench.
  6. Press the bar back to the starting position and fully extend your arms.


 First, take a deep breath and contract the back, bottom, and fixed blades of your shoulders simultaneously. With deep breathing, you relieve pressure from the intervertebral and spinal discs. Now gently place the barbell on your chest and maintain control. The chest should remain tense. A brief pause on the chest should not reduce tension.

It is important to fix the shoulder blades at the same time and keep the entire middle part of the body firm. Strength comes from exhaling the abdomen and holding the legs steady.

Bench chest


  1. Take a pair of suitable dumbbells and position yourself correctly on the bench.
  2. To start the movement, extend your arms and place the dumbbells above your chest.
  3. Lower the dumbbells to your chest, then slowly move them to the sides.
  4. When lowering, ensure that the angle of your arms and elbows is 90 degrees.

Flat chest pressIncline  bench  pressMuscle
Pectoral
Deltoid muscle
Triceps

 To achieve the desired results, it is essential to perform two variations of bench presses. Below, we will explain the different types of bench slopes:

  1. Classic bench press: Lying on a flat bench and pressing the barbell.
  2. Incline bench press: The bench is angled upwards between 45 and 60 degrees, and the body is slightly tilted backward.
  3. Decline bench press: The bench is angled downwards, and the legs are positioned above the head.


Bench chest

 – Incorrect or insufficient breathing (breathing into the abdominal cavity is important to stabilize the central position of the body). –

An excessively tight or loose rod grip (pressure on the triceps or shoulder muscles may be too strong, diverting focus away from the chest muscles).

– An over-elbow angle (over 45 degrees) that puts too much pressure on the shoulder joint, increasing the risk of injury.

Here are some of the most damaging mistakes in the process of breast augmentation:

To stabilize during the bench press, it is important that the buttocks stay in contact with the bench. Rising is a common error that occurs to compensate for a lack of power. If you notice that your buttocks lose contact with the bench when you move, chances are you have chosen too much weight to lift.

Ensure your wrist stays straight throughout the process. Flexion of the wrist has two main drawbacks: first, it applies abnormal pressure to the joints, which can lead to long-term problems. Second, bending the wrist creates a mechanical lever that negatively affects the transmission of force. While you may be able to lift more weight initially, you may not achieve optimal progress in the long run.

This is not a fatal error, but it may negatively affect the process of increasing your strength. A firm position of your feet is essential for optimal power transmission and stabilization. In the past, it was advisable to avoid the hollow back caused by the rise of the legs and the formation of something like a bridge. This was intended to protect the waist but resulted in the use of lighter training weights. However, it is important to understand that the hollow back is supported by the muscles during the bench press and does not cause any so-called problems.

Bench chest

When you lie on the bench or sit down, your spine already has a normal S-curve. If you closely observe the movements of powerlifters, you will see that they create strong arches in their lower back while performing bench press movements. This helps them lift more weight because the bar path is shorter and more efficient. However, it is important not to over-arch your back, as this increases the risk of injury.

Important: The athlete’s shoulders and buttocks should remain in contact with the bench during the exercise, even if there is a slight lumbar arch. The feet should also be firmly planted on the ground.

The bench press is a classic exercise with a barbell, but dumbbells or kettlebells can also be used to diversify the workout. Other changes that can be made to this activity include adjusting the slope of the bench. For example, during the exercise, the angle can be increased to 30-45 degrees. In a more upright position, the shoulder height is slightly higher than the height of the pelvis, providing a better stimulus for the upper chest and shoulder muscles. Additionally, the chest press can be performed in reverse, meaning the bench tilts downward at an angle, which focuses more on the lower chest.


Bench chest

  1. Warm up the shoulder area (rotator cuff, tendons, and ligaments) to prevent possible Injuries and improve Movement.
  2. Complete the warm-up sets before the actual sets.
  3. Hold the barbell firmly to enhance wrist stability.
  4. Protrude your chest.
  5. Keep your feet, especially your heels, on the ground for better stability.

Also, note that having a workout partner makes the process more enjoyable. If you are lifting heavy weights, a workout partner can make the movements safer by standing by the bench.

Like any other bodybuilding activity and different types of presses, it is essential to warm up your body with proper stretching and softening movements before training. Gently loosen your chest and shoulders, and whenever you feel uncomfortable on the bench during exercise, adjust it to a steeper position.


Bench chest

The performance of the chest press at home is as follows:

  1. Lie on your back on the floor.
  2. Bend your legs at the knees and place the soles of your feet flat on the floor.
  3. Position your hands parallel to your body, vertically.
  4. Hold the dumbbells with your palms facing outward, near your chest.
  5. Lower the dumbbells in a semicircular motion towards the floor.
  6. After a short pause, return to the starting position and repeat the movement.


Bench chest

Last Word

As we described in this article, the bench press movement is a compound exercise designed to strengthen the muscles of the upper torso.

You will lie on a bench and push a barbell or dumbbell upwards. During the press, the weight is lowered to chest level and then pressed upwards.

These movements strengthen many of the upper body muscles and enhance stability and strength. If you want to incorporate bench press movements into your routine, try it as soon as possible to strengthen your chest, arms, and shoulders.

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About kingsupp_admin

I'm Robbie Sports science expert. With years of experience and interest in sports and health research. I try to share with you everything you need to have a healthy and fit body with my knowledge in the field of sports and health. I always welcome your comments in advance and it motivates me to continue on the path.

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