Master the Bench Press: Form, Benefits, and Tips

The bench press is a cornerstone of upper body strength training, popular for its ability to build powerful chest, shoulders, and triceps.

Whether you're using a barbell or dumbbell, the bench press is a versatile exercise that plays a key role in developing a well-rounded upper body.

In this blog, we’ll explore proper bench press form, the muscles worked, and helpful tips to get the most out of this essential lift.

With the Hint app’s Pro Workouts feature, available through Hint Pro and Hint Premium, you can track your sets, reps, and even calories burned during your bench press workouts. Let's dive in!

Bench Press Form: How to Perfect It

Having the correct bench press form is critical to both avoiding injury and maximizing muscle engagement. Here's a step-by-step guide:

1. Set Up the Bench: Lie down on the bench with your feet flat on the ground. Position yourself so that your eyes are directly under the barbell.
2. Grip the Bar: Grab the bar with an overhand grip, slightly wider than shoulder-width. Ensure your thumbs are wrapped around the bar for safety.
3. Lower the Bar: Slowly lower the barbell to the middle of your chest, keeping your elbows at a 45-degree angle.
4. Press the Weight: Push the barbell back up to the starting position, fully extending your arms without locking your elbows.

Bench Press Muscles Worked

The bench press is a compound exercise that targets several muscle groups. The primary bench press muscles worked are:

• Pectoralis Major (Chest): The main muscle activated during the press.
• Triceps: Assist in arm extension during the pressing movement.
• Anterior Deltoids (Shoulders): Help stabilize the movement and contribute to pressing power.

Bench Press Grip: How to Choose the Right One

Your bench press grip impacts which muscles are engaged:

• Wide Grip: Emphasizes the chest but may increase stress on the shoulders.
• Narrow Grip: Shifts the focus to the triceps while reducing shoulder strain.

Bench Press Benefits

The bench press is widely regarded as one of the best upper-body exercises for multiple reasons:

• Increased Strength: Builds overall upper body power by engaging large muscle groups.
• Muscle Growth: The pressing movement effectively stimulates muscle hypertrophy, especially in the chest, shoulders, and triceps.
• Functional Strength: The bench press enhances pushing strength, which is applicable in everyday movements.

Bench Press Warm-Up

Before lifting heavy, it's crucial to perform a proper bench press warm-up to avoid injury and improve performance:

1. Do 5-10 minutes of light cardio to get the blood flowing.
2. Perform dynamic stretches targeting the chest, shoulders, and triceps.
3. Start with light warm-up sets to gradually prepare your muscles for heavier lifting.

Dumbbell Press vs Barbell Bench Press

When choosing between the dumbbell press vs. barbell bench press, consider your goals:

• Barbell Bench Press: Great for lifting heavier weights and focusing on overall strength.
• Dumbbell Bench Press: Offers a greater range of motion and activates more stabilizer muscles, helping to correct imbalances.

Flat Bench Dumbbell Press

The flat bench dumbbell press is a great alternative to the barbell bench press, providing more control and flexibility. Dumbbells also allow for independent movement of each arm, which improves muscle balance and increases stability.

Does Bench Press Work Shoulders and Triceps?

Yes, the bench press works both the shoulders and triceps. The anterior deltoids assist in stabilizing the weight, while the triceps play a crucial role in extending the arms during the press.

Bench Press Alternatives

If you’re looking to mix things up or work around an injury, many bench press alternatives still target the chest:

• Push-Ups: A bodyweight alternative that targets similar muscles.
• Chest Press Machine: Offers a controlled range of motion and is great for beginners.
• Dips: Another bodyweight exercise that emphasizes the lower chest and triceps.

Push-Ups vs Bench Press

When comparing push-ups vs. bench press, both exercises have their place:

• Push-Ups: A great bodyweight exercise that targets the chest, shoulders, and triceps.
• Bench Press: Allows for heavier weight lifting and faster strength gains due to the added resistance.

Dips vs Bench Press

Dips are another effective alternative to the bench press, especially for targeting the lower chest and triceps. Both exercises are valuable, and incorporating both can provide a more well-rounded chest workout.

Chest Press vs Bench Press

The chest press machine provides a more controlled, stable environment, which is great for beginners or those recovering from injury. However, the bench press offers more freedom of movement, requiring more stabilization and resulting in greater overall strength gains.

Shoulder Pain After Bench Press

If you experience shoulder pain after bench press, it’s often due to improper form or an overly wide grip. Keep your elbows at a 45-degree angle to your body and ensure the bar is lowered to your mid-chest to avoid shoulder impingement.

Bench Press Workout Plan

A solid bench press workout plan should include a mix of flat, incline, and decline bench presses, along with accessory exercises like dips and dumbbell flys. Aim for 3-4 sets of 6-12 reps to build strength and muscle mass.

How Many Calories Does Bench Press Burn?

The number of calories burned during the bench press depends on several factors, including age, height, body weight, gender, as well as the intensity, number of sets, and repetitions you perform.

For example, according to the Pro Workouts feature on the Hint app, a male user weighing 75 kg, standing 175 cm tall, and 40 years old burns approximately 20 calories after performing 4 sets of 15, 12, 10, and 8 repetitions of the flat bench press.

These factors collectively impact your calorie expenditure during the bench press. You can use the Hint app to track your specific calorie burn based on your unique body metrics and workout intensity, allowing for more precise data to meet your fitness goals.

Pro Workouts and the Hint App

The Hint app’s Pro Workouts feature, available with Hint Pro and Hint Premium, allows you to log your bench press sets, track calories burned, and monitor your progress across multiple exercises.

With over 300 workouts to choose from, the Hint app helps you stay on top of your goals, whether you're focused on muscle gain or fat loss.

In addition to workout tracking, the Hint app offers personalized diet plans to help you fuel your training. With Hint Premium, you also get access to unlimited consultations with expert dietitians for tailored advice on nutrition and fitness.

Conclusion

The bench press is a foundational exercise for building upper body strength, targeting the chest, shoulders, and triceps.

By using proper form and incorporating different variations, you can effectively improve your upper body power and muscle definition.

Whether you choose the barbell or dumbbell variation, the bench press remains one of the most effective tools for upper body development.

With the Pro Workouts feature on the Hint app, you can easily track your bench press workouts, monitor calorie burn, and adjust your training plan as needed.

Paired with personalized nutrition plans from Hint Pro and Hint Premium, you’ll have everything you need to achieve your fitness goals.