How-To Bench Press: Technique, Benefits, and Muscles Worked

Whether your goal is to increase muscle size, strength, or you’re training for general health and well-being, training the upper body is a must. The World Health Organization (WHO) recommends resistance training at least two times per week, working all major muscle groups— including the muscles of the upper body.

Enter the barbell bench press. The bench press is one of the foundational movements in any comprehensive strength training program. It’s a competitive lift in powerlifting and a highly effective way to train the chest, shoulders, and arms to build strength, add muscle, and support long-term health.

The bench press is one of many exercises used in structured resistance training. If you want a broader explanation of how strength training works and how exercises like the bench press fit into a complete program, see our What Is Strength Training? guide.

If you want a full walkthrough, our Bench Press Prescription video covers equipment, grip, setup, arch and leg drive, execution cues, spotting, and common mistakes. This article summarizes the key points and gives you a written reference you can use in the gym.

In this article, we’ll cover bench press setup and technique, muscles worked, benefits, variations, and troubleshooting tips.

Watch: The Bench Press Prescription (Technique, setup, spotting, and troubleshooting)

Equipment For The Bench Press

Bench, Rack, and Safety Setup

The bench press can be performed in a dedicated bench station or inside a power rack. Regardless of the setup, the goal is to create a stable and safe environment where you can press without interference from the rack and without getting pinned if you miss a rep.

If you’re using a power rack, set the safety pins or spotter arms low enough that they don’t interfere with a normal repetition, but high enough that if you fail a rep, you can relax your arch and let the bar rest on the safeties. This allows you to safely exit a failed rep without needing a spotter.

Bench surface traction can also matter. If the bench pad is slippery, your upper back or hips may shift during the lift, reducing stability and force transfer. In commercial gym settings, adding traction with a resistance band looped around the bench pad or using a non-slip surface can help maintain a consistent position.

• Wrist wraps: Wrist wraps create a cast around the wrist to provide additional support. Many lifters find the compression of wrist wraps more comfortable for training and competition. 
• Belt: Belts act to increase intraabdominal pressure and intramuscular pressure to increase stiffness of the trunk and allow for better force transfer from the lower body to the barbell and increase the ability of the lifter to move weight.
• Chalk: Chalk absorbs sweat from the hands and can result in a better grip on the barbell. Lifters may find that this helps their grip maintain the same distance through a lift. 

None of the equipment listed above is essential but it can be helpful in moving more weight which can help with being more consistent in the gym.

Collars

Using collars during the bench press is generally recommended when you have safeties or a competent spotter. However, if you are benching alone without safeties, some lifters choose not to use collars so that plates can be removed if needed in an emergency. The preferred solution is to use safeties or a spotter whenever possible.

How-To Bench Press

• Lay down on the bench with your head slightly in front of the barbell if viewed from the side. This helps ensure there’s enough room for the bar to move up and down without hitting the rack.
• Grab the bar with an overhand grip, using a grip width that’s about 1- to 2-hand widths’ outside your shoulders.
• Before lifting the bar out of the rack, fix your eyes on a point on the ceiling somewhere just in front (towards your feet) of the bar and pull your shoulder blades back into the bench.
• Lift the bar out of the rack and let it settle just over the shoulder joint. 
• Take a big breath and hold it. 
• Bring the bar down to touch your sternum, approximately 2 to 3” forward of where the bar started over the shoulder joint. In this position, the elbows and humerus should be angled at ~ 30 to 45 degrees relative to the torso. 
• Press the barbell up and back so that it ends up directly over the shoulder joint. 

To perform the barbell bench press, you’ll need a flat bench, a bar, and either a stand-alone bench press “rack” or adjustable squat rack to bench within.  

Each person will set up a little differently, but this is a good starting set up to help you find a repeatable and efficient technique. From here you can make small changes over time that are more comfortable or where you feel stronger.

Regarding the points of performance for the bench press for non-powerlifters, it is reasonable to mandate that the lifter’s butt and shoulders stay in contact with the bench for the duration of the rep and that the bar is not bounced off the chest. Competitive powerlifters will have additional rules to follow to train for a competition, e.g. pausing the bar motionless on the chest momentarily and, depending on the federation, keeping the head in contact with the bench and feet flat on the floor. 

1. Positioning On the Bench

Where you lie down on the bench is important, as you want to be able to unrack the barbell from the j-hooks safely, but not hit them with the barbell during each repetition. We recommend lining up your eyes either directly under the barbell or slightly in front of the barbell (away from the rack).

Recommendation:

Fix your eyes on a point on the ceiling somewhere just in front of the barbell.

When viewed from the side, the lifter’s head will be under the barbell and the shoulder joint will be slightly in front of the bar in the j-hooks, e.g. further down the bench, away from the rack.

2.  Grip and Touch Point

Before discussing grip width, it’s important to understand how the bar should sit in the hand. For efficient force transfer, the barbell should rest high in the palm rather than down in the fingers. Practically, this means the bar sits across the base of the palm near the thenar and hypothenar eminences, allowing the wrist to stack directly over the forearm.

This “compression” or “bulldog” grip allows the bones of the wrist to stack over the radius, which is the primary load-bearing bone of the forearm. When the bar sits too low in the hand, the wrist extends excessively and the bar may shift during the repetition, reducing stability and efficiency.

Avoid a false (thumbless) grip. It makes it harder to keep the bar high in the palm and increases the risk of the bar rolling. Instead, wrap the thumb around the bar and squeeze it tightly throughout the lift.

A simple visual check: from the side, the bar should appear stacked over the forearm rather than hanging behind the wrist.

The grip width used and where the barbell touches on the chest at the bottom of the rep are tightly linked.  The wider the grip, the more the elbows will be “flared” out to the sides, and the higher on the chest the bar will touch. Similarly, the closer the grip is, the lower the bar will touch on the chest, and the more the elbows will be “tucked” into the sides. With that in mind, grip width and subsequent touch point are mostly personal preference based on an individual’s tolerance and performance. 

A standard power bar has two landmarks that are useful for hand placement; the start of the knurling and the score marks. The start of the knurling measures 16-inches (40.64-centimeters) from side to side. Placing the index finger right at the start of the knurling is generally considered a “close-grip” bench, as it utilizes a shoulder-width grip. The score marks measure 31-inches (78.74-centimeters) from side to side. Placing the index finger on the score marks is the maximum grip width allowed in powerlifting and is considered a “wide-grip” bench.

To check for the correct grip width and touch point, make sure that the forearms are vertical at the bottom of the rep when the bar is touching your chest, e.g. not angled backward towards the head or forward towards the feet. If the forearms are angled backwards, the touch point is likely  too high for the selected grip width. If the forearms are angled forwards towards the feet, the touch point is likely too low.

Additionally, check to make sure the forearms are also vertical when viewed from the front, not angled inwards or outwards. If the forearms are angled inwards, the amount of “elbow tuck”, which is shoulder adduction, is likely too great and the lifter should flare their elbows more. If the forearms are angled outwards, the lifter needs to tuck their elbows more.

Regardless of grip width and the extremes of different touch points, the barbell will be a few inches in front of the shoulder joint at the bottom of the rep when viewed from the side. For maximum efficiency, the bar will need to be pressed up and back quickly to a position directly over the shoulder joint. This produces a bar path that moves more or less diagonally from the touch point until it is over the shoulder and then more vertically until lockout. 

Recommendation:

Take an overhand grip (thumb wrapped around the bar) with your pinky fingers on the score marks to start, as this medium-width grip is a good starting point. The touch point on the chest should be approximately mid-sternum, though it can vary significantly between individuals. The correct bar path will be down and forward during the descent, then up and back on the ascent. 

3. The Bench Press Arch

After positioning yourself on the bench and taking the proper grip, we can move the upper body and trunk into an efficient position to bench press.

The bench press arch is created by combining four elements:

• Thoracic extension (upper back extension)
• Scapular retraction and depression (pulling the shoulder blades back and down)
• Lumbar extension (lower back arch)
• A strong breath hold using the Valsalva maneuver

Together, these create a stable base of support, shorten the effective range of motion, and place the shoulder musculature in a more efficient position to produce force.

Recommendation:

Pull your shoulders back and down into the bench, pushing your chest up, and placing your feet on the ground as close to your head as you can comfortably tolerate to create a stable and efficient arch.

It is possible to bench successfully without much of an arch, as some individuals do not have the flexibility to get into this position comfortably. Others don’t tolerate this amount of spinal extension even if it isn’t loaded directly. For these individuals, it may be useful to place plates or small boxes on the floor where the feet would otherwise go. This reduces the amount of lumbar extension the individual needs to adopt in order to bench press.

You may hear claims that arching during the bench press is inherently dangerous for the spine. In practice, spinal loading in the bench press is very different from standing barbell lifts, as there is minimal compressive loading through the spine while lying on the bench. While some individuals may not tolerate repeated lumbar extension well—particularly at high training volumes—for most lifters the arch is not the major injury risk it is sometimes made out to be online. As with most training variables, comfort and sustainability matter more than extremes.

For lifters who experience low back discomfort with a traditional arch setup, a feet-up bench press variation can reduce lumbar extension demands while still allowing effective upper body training. This can be a useful temporary or long-term modification depending on individual tolerance.

4. Unracking the Barbell

Taking the bar out of the rack, especially at heavy weights, can be the most difficult part of the lift. At this point, the bar is behind your shoulder joint and is at a relative mechanical disadvantage. This is especially true if we want to maintain the shoulder blade position we adopted earlier while we lift the bar up and over the edge of the j-hook. We’ll cover two different ways to solve this problem: 1) performing a self lift-off, and 2) using a spotter.

For a self lift-off, lie down on the bench, take the appropriate grip, and set the shoulders and upper back as described above. With your hips off of the bench, being pushed up towards the ceiling, and ensuring your arms are straight, lift the bar off the j-hooks and move it forward until the bar comes to rest directly over your shoulder joint. You are now ready to start the rep.

When using a spotter, you will need to communicate with them on how you want the lift-off, how many reps you’re doing, and when to help. By convention, most individuals use a “one-two-three” countdown when receiving a lift off, where the spotter helps lift the weight up after the lifter says “three”. Spotters should be instructed to “take the bar” and help you back into the rack if the bar starts going back down during the upwards phase of a repetition. Again, after taking the correct grip and position on the bench, count to three and, with the help of the spotter, lift the bar off the j-hooks and move it forward until the bar comes to rest directly over your shoulder joint. You are now ready to start the rep.

Recommendation:

Use a spotter to help you lift the bar off the rack, especially when the weights are challenging and always when you don’t have safety bars or rails. In a pinch, you can do a self lift-off, but we strongly recommend only doing so with safeties. Most people in the gym are happy to be a spotter if you ask! 

5. Bracing and Breathing

Breathing during the bench press is important for creating stability and stiffness in the body, thereby allowing the active muscles to transfer force efficiently. We will be discussing a Valsalva maneuver, which is when you take a deep breath in and hold it.

The suggestion that people should breathe in during the “downwards” phase and breathe out during the “upwards” phase, or similar recommendations to avoid the Valsalva maneuver to reduce risk of unwanted outcomes is not based in reality. Not only is this breathing pattern difficult, if not impossible to perform during challenging efforts, the risks of performing the Valsalva maneuver- which center around an increase in systolic blood pressure- remain unsubstantiated. Specifically, people reflexively hold their breath when lifting- effectively performing a mini Valsalva maneuver-  to presumably increase intra-abdominal pressure.⁶

Recommendation:

Take a big breath and holding it for the duration of each repetition. Before each rep, take a big breath in and hold it. After taking the breath, push your feet into the floor as if you are trying to push yourself off the head of the bench. This is going to create tension across the arch you created initially and that is a very strong structure. This is termed leg drive, and we will discuss this more below. 

Of note, you may see some individuals performing the bench press with a belt. A belt is useful for increasing the pressure (and subsequent stability) in the abdomen and chest for more efficient force transfer. Some people also report that it helps them feel “tighter” while performing the bench press. It’s mostly personal preference. 

6. Touch and Go Bench vs. Pausing

When bringing the bar down to the chest, the goal should be to touch the barbell at approximately the same spot each rep. Depending on your grip width, this will change to be a lower (closer to your belly button) or higher (closer to your head) touch-point on your chest. A narrower grip is going to result in a lower touch point, whereas a wider grip produces a higher touch point. 

The bench press can be performed with a pause on the chest or with a light touch, which is termed “touch and go”. The sport of powerlifting requires lifters to wait for the judge’s “press” command before they initiate the upwards phase of the bench press. Per the rules, the judges are looking for the bar to become motionless on the lifter’s chest prior to giving the command. Outside of this sports-specific consideration, it’s really up to the individual as to what style of bench they perform. Most people who are well-practiced with the paused bench press will end up lifting more weight paused, whereas those who primarily bench touch and go tend to bench more without a pause.  Both have utility and if you are not competing in a sport that dictates one or the other, the decision is up to you.

Recommendation:

Aim to touch the barbell in the middle- or lower-middle portion of their sternum when using a medium grip. We also recommend either a brief pause or light touch and go once the barbell touches the chest. For individuals who wear a sports bra in the gym, you may find that the band of the bra is a good reference point for you. 

7. Leg Drive

Leg drive during the bench press refers to muscular force being applied from the lower body to the trunk and upper body during the rep. When done correctly, leg drive can improve force transfer from the muscles of the upper body into the barbell, thereby allowing the individual to lift more weight.

Recommendation:

To use leg drive correctly,  firmly plant the feet on the floor and push hard into the ground in an attempt to push yourself backwards (towards the rack) during the repetition.  The engagement of the leg drive should be continuous during the lift but it should peak just before or as the bar is coming off your chest. This provides extra power to move the bar off your chest and create momentum through the lift. Be sure not to thrust the hips up during the repetition, as this isn’t really leg drive, and it will cause the butt to come off the bench pad.

8. Re-racking

At the top of the rep, the shoulders will still be pulled back into the bench, but the elbow will be fully extended. This marks the completion of the repetition and the bar is now in a position to rerack. 

Recommendation:

Keep the elbows extended and push the bar backwards into the uprights and j-hooks securely. This is another time where a spotter can help guide the barbell.

9. Spotting the Bench Press

Spotting the bench press is an important skill that is often done poorly. The primary role of the spotter is to help the lifter move the bar safely from the rack to the starting position and to intervene immediately if a repetition is clearly missed.

Before beginning the set, establish clear communication with the spotter. Let them know:

• How you want the lift-off performed
• How many repetitions you plan to complete
• Whether you are pausing reps, using tempo work, or following competition-style commands

For the lift-off, most lifters use a simple countdown such as “one-two-three.” On “three,” both the lifter and the spotter assist in moving the bar out of the rack to a position directly over the shoulder joint. The spotter should guide the bar to this start position without pulling it too far forward or leaving it too far back. Once the bar is stable over the shoulders, the spotter should step slightly back while remaining attentive.

If a repetition is clearly missed and the bar begins traveling downward during the ascent, the spotter should immediately assist in returning the bar safely to the rack. Attempting to provide minimal or “just enough” assistance is difficult to quantify and does not provide a reliable training stimulus. In most cases, it is better to reduce the load and complete the planned work rather than grind repeatedly against failed attempts.

Whenever possible, use a spotter for challenging weights. If no spotter is available, use properly set safeties in a rack to protect yourself in case of a missed repetition.

Common Bench Press Problems and Solutions

If you want to refine your bench press technique, filming your lift can be extremely helpful. The most useful camera angles are:

• A side view that captures the entire lifter and barbell
• A front view at approximately bench height to assess forearm position

These angles allow you to evaluate bar path, arch position, elbow position, and stability throughout the lift.

Below are some common technical issues and practical adjustments.

Bar Path

An efficient bench press bar path moves slightly down and forward during the descent, then up and back toward the shoulder joint during the ascent. If the bar travels straight up and only moves back at the top, you may be increasing torque at the shoulder unnecessarily.

Recommendation:
As the bar leaves your chest, think “drive back” toward the rack, then finish vertically over the shoulder joint.

Hips Rising Off the Bench

In competition, the butt must remain on the bench. In training, the larger issue is inconsistency. If your hips rise significantly as weight increases, you are effectively performing a different movement from week to week.

Recommendation:
When using leg drive, push your feet backward along the floor rather than straight down. This helps transfer force without causing the hips to lift.

Bar Rolling in the Hands

If the bar rotates or shifts during the lift, it usually indicates that the bar is sitting too low in the hand or that grip tension is insufficient.

Recommendation:
Grip the bar tightly and allow it to settle high in the palm so it stacks over the forearm. Maintain that tension throughout the repetition.

Shoulder Protraction at Lockout

If the shoulders visibly round forward at the top of the lift, you may be losing scapular retraction during the press. This increases range of motion and reduces stability.

Recommendation:
Create a stable “shelf” by pulling the shoulder blades back and down before the lift-off, and maintain that position throughout the set.

Excessive Bouncing or Sinking

Allowing the bar to bounce aggressively off the chest or sink deeply into the torso adds unnecessary movement and can reduce efficiency.

Recommendation:
Lower the bar under control and imagine there is a fragile surface on your chest. Touch it lightly without breaking it. Use leg drive to meet the bar rather than collapsing into the bottom.

Technique does not need to be perfect to be effective. The goal is to develop a repeatable and efficient movement pattern that you can sustain over time. Small adjustments made consistently are more valuable than chasing an idealized form.

What Are The Muscles Worked During the Bench Press?

During the bench press many muscles are loaded, however the following three are the ones contribute the most to the movement:

1. The pectoralis majoris the biggest muscle of the chest. In men, it is situated underneath the skin and subcutaneous fat. In women, it is located below breast tissue. There are two heads to the pectoralis major; the clavicular head that arises from the clavicle and the larger sternocostal head, which arises from the sternum, the upper costal cartilages of the ribs, and the sheet-like tendon of the external oblique muscle. The role of the pectoralis major is to flex the arm at the shoulder and internally rotate the humerus
2. The anterior deltoidis one of three functional heads of the large, triangular muscle overlying the shoulder joint. The anterior deltoid is positioned on the front of the body, originating from the lateral one-third of the clavicle. The anterior deltoid assists in abducting the arm at the shoulder as well as shoulder stabilization. For completeness, the middle or acromial head is the largest of the three and originates from the acromiom’s lateral margin, and the posterior head originates from the scapular spine. All three heads attach to the deltoid tuberosity of the humerus. 
3. The triceps brachii are also made up of three parts, e.g. the long, lateral, and medial heads. The triceps are the only muscles that lie parallel to the posterior humerus. Their primary duties include extending the elbow and stabilizing the shoulder joint. 

To further explain how each muscle is working during the movement, we will break up the bench press into two separate phases based on the type of muscular contraction, e.g. the eccentric and concentric phases.

An eccentric contraction is one where the muscle produces force while increasing in length. In the bench press, this occurs when the barbell is lowered from the starting position down towards the chest.  During the eccentric phase of the lift the pectoralis major, the triceps brachii, and the anterior deltoid are lengthening to bring the bar down toward the chest. These muscles are exerting a force against the bar to slow its acceleration due to gravity. 

In contrast, a concentric contraction is when the muscle is actively shortening while exerting force against an external object or force.  In the bench press, the concentric phase starts when the bar leaves the chest and is pressed back upwards to the starting position. On the way up the pectoralis major, triceps brachii, and the anterior deltoid are contracting concentrically to move the weight against the force of gravity. 

Together, these three muscles create force via muscular contraction in a coordinated fashion to raise and lower the bar under control. The barbell bench press requires lots of muscular force production from these muscles and others, thereby generating improvements in strength and size when programmed correctly. However, there are multiple variations of the barbell bench press that also do this, albeit in slightly different ways.

Bench Press Variations 

For example, the angle of the bench press gets a lot of attention when it comes to discussing both muscle growth and strength development.  A number of studies have investigated the electrical activity, e.g., “excitation” of the anterior deltoid, pec major (and parts thereof), and other muscles during flat, incline, and decline bench press, with mixed results. 

One study found no significant differences in excitation levels of the pectoralis major, anterior and posterior deltoid, or latissimus dorsi muscles during 6-repetition maximum efforts on flat, incline, and decline bench presses.¹ A similar study found no statistically significant differences in pectoralis major, anterior deltoid, or lateral deltoid excitation when comparing a flat bench press to a decline or incline bench press, regardless of whether dumbbells or barbells were used.²  While other studies have found EMG differences (a measure of muscle excitation) using different bench angles, these differences are not really predictive of actual outcomes, e.g., differences in muscle size and strength when using one or more variation(s) over the other.³

When it comes to outcomes we care about, like chest muscle hypertrophy or strength, the scientific evidence isn’t much better. For example, another study found that there were no meaningful differences in pec major hypertrophy or pressing strength after 8 weeks of doing only flat bench, only incline bench, or both flat and incline bench presses.⁴ Finally, a study comparing 4 weeks of doing either push-ups or bench presses three times a week showed similar improvements in both 1-Repetition Maximum (1RM) bench press strength and chest hypertrophy.⁵

Taken together, it seems like most pressing exercises will produce similar hypertrophy outcomes with respect to the pectoralis major, anterior deltoid, and triceps. For this purpose, we’d recommend using a variety of different pressing exercises using relatively long ranges of motion in order to maximize response.  Check out our article for a sample push day workout and the list below of our favorite pressing exercises for hypertrophy:

• Flat Barbell Bench Press
• Incline Dumbbell Bench Press
• Seated Overhead Press 
• Dumbbell Flye
• 1-arm cable lateral raises

Useful Assistance Exercises for the Bench Press

Assistance exercises for the bench press generally fall into two categories: direct assistance and indirect assistance.

Direct Assistance

Direct assistance exercises closely resemble the bench press but alter one variable such as range of motion, grip width, tempo, or load distribution. These exercises are specific enough to carry over to the bench press while providing a slightly different stimulus.

Examples include:

• Paused bench press (e.g., 2-count pause)
• Close-grip or wide-grip bench press
• Pin bench press (pins set at chest level or higher)
• Board press
• Floor press
• Slingshot or other overload variations
• Feet-up bench press

These variations can be useful when working on specific portions of the lift or when introducing slightly different loading patterns without abandoning the bench press movement entirely.

Indirect Assistance

Indirect assistance exercises are less specific to the bench press but help build muscle mass and general pressing strength. Because muscle size and force production capacity are related, increasing overall upper body muscle mass can contribute to improved bench press performance over time.

Examples include:

• Overhead press
• Dumbbell bench press (flat or incline)
• Incline barbell bench press
• Triceps extensions or pressdowns
• Dips (as tolerated)
• Other hypertrophy-focused chest, shoulder, and triceps exercises

In addition, gaining body mass—when appropriate for the individual—can increase muscle cross-sectional area and may reduce range of motion in the bench press due to changes in torso thickness. Both can contribute to improved pressing performance.

Ultimately, the bench press itself remains the most specific way to improve the bench press. Assistance exercises support development, but consistent, repeatable bench practice is foundational.

What Are The Benefits of Bench Press?

From a health perspective, resistance training supports a healthy lifestyle through improvements in function and physiology. As a resistance training exercise, the bench press is a great way to train the upper body, though it also uses the muscles of the lower body to stabilize the trunk and transfer force to the barbell. Let’s discuss a few of the benefits associated with resistance training and the bench press.

Improved Strength

Muscular strength is the amount of force produced by the muscles that is measured during a given task or test. Changes in strength are not due to a single adaptation. Instead, strength improvements are the result of a number of  fitness adaptations across multiple domains including the central nervous system, peripheral nervous system, skeletal muscle, tendon, and bone, among others. 

Participation in strength training is both important for health. For example, a large review found that those who resistance train 2-3 times per week have a 23% reduction in all-cause mortality.⁷ There also appears to be a dose-dependent effect of resistance training on health, where greater lifting volume tends to improve health more than lower volumes.⁸

Resistance training readily improves strength, though there is  a significant variation in how people respond to resistance training. ^9,10,11 For example, a recent review of 40 resistance-training studies where strength was repeatedly measured throughout the study period – not just before and after – found that it took an average of 4.3 weeks before a demonstrable increase was recorded. The time point when the first increase in strength became apparent varied between 1 and 12 weeks. The magnitude of strength increase also varied across the 40 studies, ranging from ~3 to 40% for studies looking at squat 1-repetition max strength.¹²

Overall, engaging in resistance training is important for both health and performance. In addition to regular participation, using progressive overload to match the training to an individual’s current fitness level and needs is the key to success. 

Increased Muscle Size

Muscle hypertrophy is defined as an increase in total mass of a muscle, which occurs when muscle protein synthesis exceeds muscle protein breakdown for sustained periods of time. Muscle fibers change in size in response to the demands placed upon them by way of altering protein synthesis and breakdown signals. In the conventional hypertrophy model, lifting weights requires the muscles to produce force in a manner that ultimately stimulates muscle protein synthesis. 

Though the mechanisms for generating increased muscle mass are the same across individuals, hypertrophy responses vary across individuals using the same program. For example, a classic study showed that muscle size changes ranged from -11% to +30% in 287 adults following the same program over 6-months. The age and sex of the individual didn’t really influence their hypertrophy response, but each individual had a unique response to the program.¹¹ 

Nonetheless, the variables that drive muscle hypertrophy require mechanical tension. Lifting weights forces the muscle to overcome external resistance, thereby creating mechanical tension. Because the bench press loads a lot of muscle mass across a relatively long range of motion (ROM), it can be useful for increasing muscle size in the chest, shoulders, and arms. 

Injury Risk Reduction

Performing resistance training that improves strength and muscle size seems to reduce the risk of injuries.¹² In addition, resistance training can strengthen bones and promote bone growth, which is crucial for individuals who are at risk of osteoporosis, such as menopausal women. ¹³

Reduced Risk of Cardiac Disease  

Heart disease is the leading cause of death globally, taking an estimated 17.9 million lives each year, about ⅓ of which happen in those under 70. While death rates from CVD, CHD, and stroke have declined in the United States since 1975, it’s still the leading cause of death and exercise, including resistance training, has been shown to reduce the risk of heart disease.¹⁴

For example, resistance training has been shown to reduce low density lipoprotein (LDL) and triglycerides modestly, while increasing high density lipoprotein (HDL) cholesterol. Lifting weights also reduces resting blood pressure. A recent meta-analysis of 391 studies- half investigating the effect of blood pressure medications and the other half looking at the effects of exercise- found that in those with resting blood pressure greater than 140mmHg:

• Endurance exercise lowered systolic blood pressure by 8.69 mmHg
• Resistance training lowered systolic blood pressure by 7.83 mmHg
• Combined endurance and RT lowered systolic blood pressure by 13.5 mmHg¹⁵ 

Of note, it’s been suggested that resistance training causes pathological changes in the left ventricle, causing it to grow thicker. This is called left ventricular hypertrophy, or LVH, which is defined as an increase in the mass of the left ventricle. Normally, LVH is secondary to an increase in wall thickness, an increase in cavity size, or both, but presentations vary depending upon the underlying pathology.  

For resistance training, the thought is that because blood pressure goes up when lifting heavy, the heart would have abnormal changes from this kind of stress and lead to heart disease down the road.  

It was proposed that endurance training caused an increase in both the size of the left ventricle’s chamber and also its wall thickness, in order to deal with an increased amount of blood being pumped into and out of the heart. Because most of these adaptations were thought to be driven by processes that occurred during the relaxation phase of the heart- when the muscle fibers of the heart lengthen to accommodate being filled with blood, this was dubbed “eccentric hypertrophy”.

In contrast, it was suggested the resistance training caused predominantly an increase in the thickness of the muscle in the left ventricle without a concomitant increase in the size of the chamber. Because this was thought to occur while the heart was actively contracting, e.g. shortening, against a high pressure circuit, it was dubbed “concentric” hypertrophy.

While eccentric hypertrophy does occur in endurance training, this is the same adaptation seen in resistance training. What’s more, the thickening of the ventricle that occurs from endurance training is far greater than what’s seen in resistance training, with the chamber size increasing in a proportional manner. The ratio between ventricular wall thickness to chamber size ratio is not meaningfully different between endurance and resistance training either. ^{16, 17,18}

Overall, resistance training has converging lines of evidence showing that it reduces the risk factors associated with heart disease, reduces all cause mortality, and does not negatively affect heart function. In keeping with the current physical activity guidelines, we think that everyone who is able to lift weights should do so. 

Better Metabolic Function

Resistance training reduces average blood sugar levels in those where it’s high, e.g. those with type 2 diabetes or insulin resistance. For example, there’s a 17% reduction in risk of developing diabetes in those who lift compared to those who don’t.  ¹⁹ Recent data also shows that lifting weights improves blood sugar management in those with diabetes, particularly if the individual actually gets stronger when lifting weights. Those with type 2 diabetes who had greater improvements in their 1RM strength tended to see better improvements in their average blood sugar levels, for example. ²⁰  

Bench Press Frequently Asked Questions

How Often Should I Bench Press?

Bench press frequency depends on overall training structure and recovery capacity. These decisions are best made within the broader context of sound strength training programming principles. Many lifters train the bench press 1–3 times per week depending on experience level, total weekly volume, and other pressing work included in the program. The most important factor is consistency over time.

Should I Bench Press with a Pause?

If you compete in powerlifting, you will need to pause the bar on your chest to meet competition standards. For general training, both paused and touch-and-go bench press can be effective. Paused reps reduce reliance on the stretch reflex and may improve control and bottom-end strength. Touch-and-go allows slightly heavier loads and can be useful for hypertrophy and volume work

Is a Wider Grip Better for Strength?

There is no universally “best” grip width. A wider grip shortens range of motion but increases shoulder moment demands when viewed from above. A narrower grip increases range of motion but may feel more stable for some individuals. The best grip width is one you can tolerate, train consistently, and maintain vertical forearms at the bottom of the lift.

Is Arching Dangerous?

For most lifters, no. The bench press does not impose significant compressive loading on the spine compared to standing barbell movements. While some individuals may not tolerate repeated lumbar extension well, a moderate arch is generally safe and improves pressing efficiency. If discomfort occurs, modify your setup rather than eliminating the movement entirely.

How Long Does It Take to Improve Your Bench Press?

Strength improvements typically occur over weeks to months of consistent training and appropriate progressive overload. Early increases are often related to improved coordination and technique, while longer-term progress is supported by increases in muscle size and work capacity. Individual response varies, but consistent exposure and progressive overload are key.

What If My Bench Press Has Stalled?

Most plateaus are related to training load management, volume, recovery, or technical inconsistencies rather than a single “weak muscle.” Addressing a strength plateau typically requires adjusting training exposure rather than changing exercises entirely.

Summary

The barbell bench press is one of the most effective exercises for developing upper body strength and muscle mass. When performed with a repeatable and efficient technique—stable grip, consistent touch point, controlled bar path, and appropriate use of arch and leg drive—it can be trained productively for years.

There is no single perfect bench press style. Grip width, arch height, touch point, and equipment choices should reflect individual anatomy, comfort, and long-term sustainability. The goal is not perfection, but consistency.

If you want to continue building strength, explore our comprehensive strength training resources and programming principles to understand how progressive overload is applied across all major lifts.

If you’d prefer structured guidance, explore our evidence-based training programs to find a program aligned with your goals.

For individualized programming and coaching support, explore our personalized coaching services.

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