Bench press

The benchmark for pressing strength. Shoulder blades retracted, moderate lower-back arch.

• Compound
• Barbell
• Intermediate

How to do it

• Retract and depress your shoulder blades, feet planted
• Lower the bar to nipple level, grazing your chest
• Elbows at about 45–75°, not flared to 90°
• Press in a slight arc back towards your face

Sets, reps and tempo

Ranges: 4–8 strength · 6–12 hypertrophy · 1–3 RIR

Tempo: Lower for 2 s under control to your chest, brief pause, press with intent

Common mistakes

• Bouncing the bar off your chest
• Elbows fully flared to 90° (shoulder stress)
• Letting your glutes come off the bench

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Shoulders

Alternatives

• Dumbbell Bench Press
• Incline Dumbbell Press
• Parallel Bar Dips