Bench Press Basics: Equipment, Muscles Worked, and Workout Tips

If you’ve spent any time in the gym, you’ve probably seen plenty of workout benches. Bench presses are considered the foundation of chest, arm, and shoulder development for a few good reasons. Not only are they extremely effective at building next-level upper body strength, they’re also affordable, space-saving, and customizable.  

But there’s more to the bench press than simply loading up a barbell and pressing it off your chest. From muscle engagement to technique, equipment, and common pitfalls, this guide will take a deep dive into everything you need to know about bench presses. 

Table of Contents

1. What Does the Bench Press Work? 
2. What Equipment Do You Need to Perform Bench Presses? 
3. Types of Benches and What Each One is Used For 
4. How to Do a Bench Press 
5. Different Types of Bench Press Exercises 
6. Common Mistakes when It Comes to Bench Presses 
7. Ready to Upgrade Your Setup? 
8. FAQs 

What Does the Bench Press Work?

Chasing raw power, a killer chest, or serious functional strength? A basic bench press is a compound movement performed lying on a bench and pushing a barbell or dumbbells away from your chest, then lowering it back down. This delivers results to your chest, arms, and shoulders (the pillars of upper body strength). 

When you bench press, your body calls on multiple muscles, making it a powerhouse for upper body strength. Bench press muscles worked include: 

Primary Muscles: 

• Pectoralis Major (Chest): 

The primary mover, responsible for pressing the weight upward. 

Secondary Muscles: 

• Triceps Brachii (Back of Upper Arm): 
  Engaged to extend the elbows and lock out the lift. 
• Anterior Deltoids (Front of Shoulders): 
  Assists with the pressing motion, especially at the start of the lift. 

Stabilizing Muscles: 

• Rotator Cuff Muscles: 
  Help stabilize the shoulder joint throughout the movement. 
• Latissimus Dorsi (Back): 
  Provides stability and aids in controlling the barbell during the descent. 
• Rhomboids and Trapezius (Upper and Mid-Back): 
  Stabilize the shoulder blades, ensuring proper bench press form. 
• Core Muscles (Abdominals and Lower Back): 
  Help maintain a stable and neutral spine on the bench. 

The primary and secondary movers are supported by the stabilizing muscles like the rotator cuff, serratus anterior, and core. Together, they create a foundation for building explosive power and control. 

What Equipment Do You Need to Perform Bench Presses?

The beauty of bench presses is that they’re very easy to incorporate into your routine while also being super effective. All you really need to start crushing your bench press goals is: 

• A Sturdy Bench: You'll want to choose one with a weight capacity that fits your needs and in a style that matches the exercises you plan to use your bench for. Also consider padding and other features that can enhance comfort while you work out. 
• Barbell or Dumbbells: Barbells allow for heavier loads, while dumbbells offer a greater range of motion and engage the stabilizer muscles more. 
• Weight Plates: If you’re using a barbell, you’ll need some standard or Olympic weight plates, depending on your bar.  
• Safety Accessories: A reliable rack with adjustable spotter arms or a workout partner for spotting. 

Types of Benches and What Each One is Used For

There are plenty of great benches to choose from but most of them can be grouped into the following styles:

1. Flat Bench: The go-to option for traditional bench pressing. Great for building overall chest mass. 
2. Incline Bench: Set at a 30-45° angle, it targets the upper chest and anterior delts. 
3. Decline Bench: Focuses on the lower chest and reduces shoulder strain. 
4. Adjustable (FID) Bench: A versatile option that allows for flat, incline, and decline positions, making it ideal for varied workouts. 

How to Do a Bench Press 

1. Set Up

• Equipment: Use a flat bench and a barbell (or dumbbells). Ensure the barbell rack is at the appropriate height. 
• Position Yourself: Lie flat on the bench with your eyes directly under the barbell. Your feet should be flat on the floor for stability. 
• Grip: Place your hands slightly wider than shoulder-width apart on the bar. Use a full grip (thumb wrapped around the bar). 

2. Prepare to Lift 

• Engage Your Back: Slightly arch your back and retract your shoulder blades to stabilize. 
• Tighten Core: Engage your core and keep your body tight to maintain control. 
• Lift-Off: Unrack the barbell by pushing it up and positioning it over your chest with straight arms. 

3. Lower the Bar

• Controlled Descent: Slowly lower the bar to your chest, aiming for the mid-chest area. 
• Elbow Position: Keep your elbows at about a 45-degree angle relative to your body (not flared out). 
• Breathing: Inhale as you lower the bar. 

4. Press the Bar Up 

• Explosive Movement: Push the bar back up to the starting position, extending your arms fully but not locking your elbows. 
• Bar Path: Keep the bar moving in a slight arc (from chest to above your shoulders). 
• Breathing: Exhale as you press the bar up. 

5. Repeat 

Perform your desired number of repetitions. Aim for controlled, steady movements throughout. 

6. Re-Rack the Bar

• Position: After the final rep, carefully guide the bar back to the rack. 
• Double-Check: Ensure the bar is securely racked before releasing your grip. 

Tips for Safety and Effectiveness 

• Spotter: Use a spotter, especially when lifting heavy weights. 
• Warm-Up: Perform a light warm-up set before moving to heavier weights. 
• Proper Load: Start with manageable weights and increase gradually. 
• Wrist Position: Keep wrists straight to avoid strain. 
• Avoid Bouncing: Don’t bounce the bar off your chest; it should touch lightly before being lifted again in a controlled fashion. 

Different Types of Bench Press Exercises 

If you haven't performed a wide range of bench presses, they may all look the same––but shaking up your bench press routine and going beyond the standard flat bench press can help you target specific areas and skyrocket results. Now that you know what a bench is and what bench presses primarily work, here are a few variations of the exercise: 

1. Flat Barbell Bench Press

The classic flat bench press is the king of chest, arm, and shoulder workouts––and for good reason. This go-to move is fantastic for building overall chest mass and upper body strength.

Primary Muscles Worked: Flat bench press muscles worked include the pectoralis major, triceps, anterior deltoids. 

Key Benefits: Foundation for strength development and improved pressing power. 

Pro Tip: Maintain a controlled bar path, lowering the bar to your mid-chest for maximum engagement. 

2. Dumbbell Bench Press 

This versatile option increases your range of motion and challenges stability.

Primary Muscles Worked: Chest, triceps, stabilizers. 

Key Benefits: Builds balanced strength and addresses muscle imbalances. 

Pro Tip: Switch between neutral and pronated grips to fire up different muscles. 

3. Incline Bench Press 

Set your incline bench at a 30–45° angle so you are leaning back a bit to zero in on the upper chest. 

Primary Muscles Worked: Upper pectorals, anterior deltoids. 

Key Benefits: Develops upper chest for a fuller, well-rounded look. 

Pro Tip: Avoid too steep an incline, as it shifts focus to the shoulders. 

4. Decline Bench Press

This variation targets the lower chest and reduces shoulder strain by angling the bench downward. 

Primary Muscles Worked: Lower pectorals, triceps. 

Key Benefits: Builds a balanced chest while minimizing shoulder discomfort. 

Pro Tip: Keep your core tight to maintain proper alignment on the decline angle. 

5. Narrow-Grip Bench Press 

Bringing your hands closer together shifts emphasis to the triceps. 

Primary Muscles Worked: Triceps, chest. 

Key Benefits: Ideal for developing arm strength and lockout power. 

Pro Tip: Keep elbows tucked to protect your wrists and shoulders. 

6. Reverse-Grip Bench Press 

This unique variation shifts focus to the upper chest and reduces shoulder strain. 

Primary Muscles Worked: Upper pectorals, triceps. 

Key Benefits: Great for lifters with shoulder discomfort during traditional bench pressing. 

Pro Tip: Use a spotter for safety when working with heavier weights. 

9. Spoto Press 

A controlled pause just above the chest builds strength in the bottom range.

Primary Muscles Worked: Chest, triceps, stabilizers. 

Key Benefits: Improves control and explosiveness off the chest. 

Pro Tip: Pause the bar about 1–2 inches above your chest for maximum tension. 

10. Dumbbell Fly to Press Combo 

Combining dumbbell flies with pressing improves chest activation and hypertrophy. 

Primary Muscles Worked: Chest, stabilizers. 

Key Benefits: Stretches and strengthens the chest in one movement. 

Pro Tip: Perform flies with a slight bend in your elbows to protect your shoulders. 

Common Mistakes When It Comes to Bench Presses

Overemphasis on Heavy Weights vs. Proper Form

Chasing heavy numbers can lead lifters down a dangerous path. Poor form not only reduces the effectiveness of the exercise but also increases the risk of injury. Start with weights you can handle through the full range of motion and work your way up as your form improves, maintaining a steady bar path and tight setup. 

Neglecting Stabilizing Muscles 

Overlooking the smaller stabilizing muscles like the rotator cuff and serratus anterior can lead to imbalances and injuries. Incorporate accessory work, such as face pulls, external rotations, and planks, to build a strong foundation for safe and effective pressing. 

Ready to Upgrade Your Setup? 

The bench press is more than an upper body lift—it’s a test of strength, control, and focus. With the right equipment, form, and variations, you can target key muscle groups and take your workouts to the next level.  

Ready to upgrade your setup? Check out Titan Fitness benches for reliable performance and take advantage of BreadPay to break payments into manageable chunks. With free shipping on every order, there’s never been a better time to build your ultimate home gym. 

FAQs 

1. What does the bench press work? 

Bench press muscles worked include the chest (pectoralis major), shoulders (anterior deltoids), and triceps. Secondary muscles include the lats and stabilizers like the core. 

2. How much weight should I bench press? 

Start with a weight you can lift for 8–12 reps with proper form. Beginners often start with just the bar (45 lbs) or light dumbbells and gradually increase as they build strength. 

3. Should I use a barbell or dumbbells for bench pressing? 

A barbell allows for heavier lifts and is better for overall strength and power development, whereas dumbbells provide a greater range of motion and activate stabilizer muscles more. 

4. How often should I bench press? 

Most lifters bench press 1–3 times per week, depending on their training goals and recovery. 

5. Should I use a spotter? 

Yes, especially when lifting heavy weights. A spotter ensures safety and can help if you fail a rep.