How Do I Bench Press the Right Way? Set Up, Lower, Press
Lie on the bench with your eyes under the bar. Plant your feet. Grip a bit wider than your shoulders. Lift the bar out and hold it over your chest. Lower it to your lower chest. Press it back up. Use clips and ask for a spot. American Muscle & Fitness has benches you can use 24/7.
Part 1
Set up
- Step 1 Lie down so your eyes are right under the bar.
- Step 2 Plant both feet flat on the floor.
- Step 3 Pinch your shoulder blades together.
- Step 4 Grip the bar a bit wider than your shoulders.
- Step 5 Lift the bar out and hold it over your chest.
Part 2
Lower and press
Take a breath. Lower the bar slow to your lower chest. Keep your elbows a bit tucked, not flared out wide. Touch your chest lightly. Press the bar back up and a little back toward your face. Breathe out at the top.
Part 3
A simple bench plan
| Day | Sets and reps |
|---|---|
| Day 1 | Bench press 3 sets of 8 |
| Day 2 | Dumbbell press 3 sets of 10 |
| Both days | Rows 3 sets of 10 to keep shoulders happy |
| Each week | Add 5 pounds when all sets feel solid |
Part 4
Stay safe
- Use a spotter for heavy sets
- Put clips on the bar
- Do not bounce the bar off your chest
- Keep your butt on the bench
No spotter? Use dumbbells instead. You can drop them to the side if you get stuck.
Part 5
Get stronger here
We have flat and incline benches, racks and lots of dumbbells. See our free weight gym page. Want a coach? Ask about personal training. You can also book a free visit.
Questions
Common Questions
Where should the bar touch my chest?
Lower it to the bottom part of your chest, near your nipples.
- Not your neck
- Not your belly
- Touch lightly
- Same spot each rep
Should my feet be on the bench?
No. Keep your feet flat on the floor. It keeps you steady.
- Feet flat
- Push with your legs
- Butt stays down
- Stay tight
How do I bench alone safely?
Use dumbbells, or set the rack safety arms. Do not lift to failure alone.
- Use clips
- Stop 2 reps short
- Ask for a spot
- Pick lighter weight