Bench Press Weightlifting Exercise

Bench Press Weightlifting Exercise
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Overview
Type	Strength-training exercise
Common equipment	Barbell and bench; dumbbells; optional rack and safety arms
Primary movement	Horizontal pressing from a supine position
Major muscle groups	Pectorals, triceps brachii, anterior deltoids

The bench press is a strength-training exercise in which a person lies on a bench and presses a barbell (or dumbbells) upward from the chest. It is commonly used in weightlifting, powerlifting, and general resistance training, and it is regarded as a test of upper-body pushing strength—particularly of the pectoral muscles, triceps, and anterior deltoids. Bench press variations and competition rules are standardized in organizations such as Powerlifting and USA Powerlifting.

Description and biomechanics

In the bench press, the lifter lies supine on a flat or incline bench and lowers the barbell to the chest under control, then presses it upward until the arms reach a near-locked position. The movement is typically performed in a rack-supported setup, where the barbell is unracked at the start and re-racked after completion. The exercise emphasizes coordinated force production across the shoulder and elbow joints, with scapular positioning and stability playing a key role in transferring force from the upper back through the pressing muscles.

In biomechanics terms, the bench press combines shoulder horizontal abduction and elbow extension with controlled trunk and scapular mechanics. Many training programs also pair bench press with complementary lifts such as overhead press and barbell row to balance pressing demands with pulling strength.

Technique and common coaching points

A common technical cue is to create a stable setup by planting the feet firmly on the floor, maintaining contact between the bench and the upper back, and controlling the bar path so the press is consistent across repetitions. Bench press technique often emphasizes maintaining wrist alignment, using a grip width appropriate to the lifter’s goals, and lowering the bar under control rather than bouncing it off the chest. Spotters or safety systems are commonly used to reduce risk during heavy sets.

Competition-style execution further depends on the standard being followed. In powerlifting, rules specify criteria for starting position, bar control, and a distinct press phase. The International Powerlifting Federation and national federations publish detailed requirements that influence how lifters perform repetitions for valid attempts.

Variations and related exercises

The bench press has multiple widely used variations. The flat-barbell bench press is the most common, while the incline bench press shifts emphasis toward the upper chest by changing the bench angle. The decline bench press, often less common in formal powerlifting contexts, uses a reversed angle to alter the loading mechanics.

Dumbbell-based versions—such as the dumbbell bench press—can allow a slightly different range of motion and can reduce reliance on a single dominant side. Other related exercises include the close-grip bench press, which typically increases triceps involvement by narrowing the grip, and the floor press, which limits the bottom range and can strengthen pressing control from a lower position.

Training, programming, and performance testing

Bench press training is commonly programmed using sets and repetitions aligned with either strength or hypertrophy goals. Many lifters incorporate bench press in a periodized plan, adjusting volume and intensity over time. For strength-focused routines, a lifter may practice near-maximal attempts and submaximal work to improve technique and efficiency, while hypertrophy-oriented routines often use moderate loads with higher rep ranges.

As a performance benchmark, the bench press is often compared across training cycles using an estimated or recorded one-repetition maximum (1RM). Powerlifting-style training may include accessory work and targeted interventions to support the bench press, such as triceps strengthening and upper-back stability exercises. Bench press results can also be used to help estimate overall upper-body strength in recreational settings, though the measurement reflects the specific skills required by the exercise.

Safety considerations and injury risk

Although the bench press is widely practiced, improper setup or technique can contribute to shoulder, elbow, or wrist pain. Common risk factors include excessive flare of the elbows, unstable scapular positioning, overreaching with weights beyond one’s capacity, and uncontrolled lowering of the bar. Lifters are often advised to use appropriate warm-up protocols, incremental load increases, and safe equipment such as appropriately rated benches, collars on the barbell, and spotter support when needed.

Tendon and joint stress during pressing can vary by grip width and range of motion. Some lifters manage discomfort by adjusting grip position, using dumbbells for improved comfort, or incorporating accessory movements and mobility work. If symptoms persist, many training communities recommend consulting a qualified clinician for assessment, especially where rotator cuff disorders or other conditions are suspected.