Chest
Bench Press
The Bench Press is a strength exercise with a barbell for your chest. Share of the load in the Zulta muscle model: mid chest 34%, front delts 14% and lower chest 12%.
Also known as: bankdruk, bankdrukken, barbell bench, barbell bench press, chest press, flat bench
How to do it
- Lie on a flat bench with your eyes under the bar and your feet flat on the floor.
- Grip the bar slightly wider than shoulder-width and pull your shoulder blades back and down.
- Unrack the bar and hold it with straight arms over your shoulders.
- Lower the bar under control to your lower chest with the elbows about 45 degrees from your body.
- Press the bar back up and slightly back until the arms are straight over your shoulders.
Tips
- Drive your feet into the floor to keep the upper back tight on the bench.
- Touch the same spot on the chest every rep so the bar path stays consistent.
Common mistakes
- Bouncing the bar off the chest.
- Flaring the elbows straight out to the sides.
- Lifting the hips off the bench to finish the rep.
Muscles worked by the Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Bench Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Bench Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Bench Press good for beginners?
The Bench Press is rated intermediate. If you are new, learn the Band Chest Press first and build up from there.
What is a good alternative to the Bench Press?
For example the Band Chest Press, Cable Chest Press and Cambered Bar Bench Press. They train mostly the same muscles, some with different equipment.
How do you make the Bench Press harder?
Add weight or reps, or move on to the Cambered Bar Bench Press and Spoto Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
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