How to Bench Press and Dumbbell Bench Press

The barbell bench press is the number one classic powerlift (the other two powerlifts are deadlift and squat)  that targets the entire chest, triceps, and shoulders (all the "push" muscles) using a horizontal body position (you're lying down on a bench or floor).  It's a pushing compound lift that requires a sturdy olympic-grade bench (Refer to "Building a Strength Training Home Gym for your Fat Loss and Muscle Building Workouts" article series for more info on olympic benches) and an olympic weight set.  Walk into any gym at any time of the day and you'll likely see someone benching.  It's practically the most popular weight lifting exercise in the world.

The bench press is the antagonist lift to horizontal pulling movements (barbell and dumbbell rows working the "pull" or back/biceps) since execution of the lift requires lying down on a bench of varying angles (or lying down on a flat surface like the ground); you can bench in the flat, incline, decline positions of any adjustable weight bench.

Bottom line: the bench press has built strength and mass for generations of lifters.  It's an excellent builder for strength training, powerlifters, powerlifters, and athletes alike.  Let's learn how to bench the proper way.

Technique and good form is especially important for this complex movement because so many people do it wrong.  They don't take the time out to learn the proper form and miss out on all the benefits of improved strength, power, and mass.  And if you're an avid bencher, it's never too late to perfect your form, especially if you know you've been doing it wrong lately.  You'll also find some variations of the bench press below.

Bench Pressing the Correct Way

1) The bench press should be performed inside a power rack/cage or squat rack/open rack with an olympic weight bench (I recommend the olympic brands because they are strong and sturdy enough to withstand more than 600 lbs including body weight).  If you don't have a rack, then a bench with rack stands should suffice but you'll need a partner for spotting.

Set the rack length from power rack or bench within arms reach at a height where you can easily reach over the top and un-rack the bar.  If the rack has safety pins, set the pins an inch or so above your chest (safety mechanism for injury prevention).  Another option (if you're not training in a power rack) for safety is to have a spotter on hand when you're doing the set.   Once you approach benching 300+ lbs in the future, you'll likely appreciate having safety pins and a spotter at the same time.  Have your spotter spot the bar with an over/under grip with one hand using an overhand grip and the other hand using an underhand grip.

For starters, set the bench in a flat position (all flat parallel to the floor).  Later on when you've practiced doing it flat and have the proper form down, you can adjust to decline or incline positions.

2) Set barbell on the rack and load up each side with desired amount of weight plates.  If this is your first time doing the exercise, do not load any weights onto the bar and just practice first with the bar.  Get the exercise mechanics and form down first, then load a pair of 10, 25, 35, or 45 lbs plates onto the bar and work your way up from there (progressive overload).    Remember to secure the collars or locks onto the bar to prevent the plates from slipping out.  Also check to make sure each side is loaded with the same amount of weights.

3) Lie down on the flat bench with your feet planted on the floor (have your toes touching the ground).  Keep feet planted firmly at all times throughout the lift for stability and power.  Pull your shoulder blades back and tight.  Take a quick breath.

4) Grasp the bar with an overhand grip ( make sure both thumbs are wrapped around bar in a pronated grip) 3-4 inches wider than shoulder-width apart.  A close grip/closer-than-shoulder-width grip may be used to stress the triceps more.

5) Lift the bar off the rack or have the training partner help you lift the bar off the rack.  This is the starting position.  Arms and elbows should be straight out and extended, straight and fully locked.  Tighten your entire body from toe to head with feet/toes planted on the ground.  Look up straight at the bar you’re holding.

6) With back slightly arched (do not excessively over arch your back, you don't need to arch too much if you're not training for a powerlifting competition, a slight lower back arch is fine), slowly lower the bar with  controlled movement taking 2-3 seconds until it touches or almost touches the mid chest line.  This is the eccentric or lowering phase.  Keep the body tight.

7) Once the bar gently brushes the chest, push the bar up to starting position in 1-2 seconds until arms are locked again. This is the contraction phase and is the explosive element of the movement.  Maintain that slight lower back arch and a tight grip to complete the movement.

8 ) Repeat until target or desired number of reps are completed.

*Use chalk to plant a tight grip on the bar.  Keep the entire movement controlled without generating too much momentum or bouncing.  When you bounce the bar off your chest, you risk losing grip and injury.  All weight lifting movements should be controlled and smooth through the execution.  In other words, use good and proper form.

Here's comprehensive video tutorial and demo from DieselCrew.com on the steps to a bench press from start to finish

Dumbbell Bench Press Variation

The bench press can also be done using dumbbells.  Instead of using a barbell, you can use a pair of dumbbells using the same form described above ( I recommend the Ironmaster dumbbell set and bench combo or the Bowflex SelectTech Adjustable Dumbbells set pictured above if you want to build an efficient home gym on a budget with limited space).  Once you work your way up to using real heavy dumbbells (75+ pounds) or to a point where it becomes difficult to get the dumbbells to the starting position lying down, use a pair of power hooks.  You'll be able to hook the dumbbells to the power hooks attached to a barbell above you.  This way you can easily un-rack the dumbbells.  Alternatively, you can also have a partner hand you the pair of dumbbells.

Dumbbell Bench Press

Bench Press Variations

The barbell and dumbbell bench press has many variations you can do,

• decline and incline barbell bench press; adjust the olympic bench to incline and/or decline positions, you can also do this with dumbbells

• decline, incline, and flat dumbbell bench press; adjust the olympic weight bench using a pair of dumbbells

• one arm dumbbell bench press; use one dumbbell per side at a time for each set, stresses the underlying stabilizer muscles in the shoulders and chest and highly challenging as you'll learn how to balance and press using one side

• different grip placements include close grip/narrow grip, shoulder grip, wider than shoulder grip apart (5-8 inches wider than shoulder width), and underhand/reverse grip, the underhand grip and close grip places more emphasis on the triceps, you can use the underhand grip with dumbbells

• floor bench/dumbbell press; instead of lying down on a bench, you'll lie down on the floor pressing the bar or dumbbells over you while keeping your feet on the ground and knees up.  Have a spotter if you're going heavy and/or set safety pins at chest level.  This is an excellent movement for power training and pure strength building among powerlifters.  If the ground hurts you, you can use a yoga mat to make it for forgiving on the back.  Again, you can use different grip-width placements.  You can use a wider than shoulder grip, close grip, medium grip, or underhand grip with dumbbells or barbell.  A good approach to using variations is to stick with one variation of the bench press and focus on progressive overload using weight and repetition progression until you stall for 3 or more workouts (you can use linear cycle of progression and get obsessed over adding more weight on the bar and/or doing more reps per set every workout).  Once you stall, it's time to switch to another variation for overcoming the plateau and use progressive overload to work your way up into new strength gains and personal records.

Floor Press

The floor press is also quite popular among the Westside Barbell crew.

• kettlebell bench press; who says you're only limited to dumbbells?  If it's resistance, you can use it.  Kettlebells are no exception .

The bench press is an effective muscle mass and strength builder.  Balance out your pulling strength capabilities with the this pressing strength movement and enjoy the results.

Train Hard.  Train Safely.  Train Smart.

Visit the Starting Strength Wiki page for a comprehensive primer on tough, productive, and result-producing strength training for muscle, size, and fat loss.  Additionally, check out Coach Rippetoe's Starting Strength book and Starting Strength Basic Barbell Training DVD series.

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