A guide to the most popular lift

The bench press is a powerful upper-body exercise, crucial for building chest, shoulder, and triceps strength and size. It has long been utilized in training programs of all kinds for many years, from strength sports to hypertrophy aimed programs. Performing it with proper form maximizes benefits and minimizes injury risk. In addition, finding a structured bench press program, like those on Boostcamp, can help you improve your form, strength, and progress systematically. 

The Boostcamp Team has put together a comprehensive guide on how to properly perform the bench press and leverage Boostcamp to get the most out of your workouts that include the exercise.

Muscles Worked During the Bench Press

The bench press is a pushing exercise, meaning it works the chest, the shoulders (primarily the front delts), and the triceps. 

How to Properly Perform the Bench Press

Let's take a look at how to properly perform the bench press.

1. Setting Up

• Lie Flat on the Bench: Position yourself so that your eyes are directly under the barbell. This ensures you’re lifting in a straight line without needing to maneuver around the rack pins.

• Grip the Bar: Take a grip slightly wider than shoulder-width. Aim to keep your wrists straight and your forearms perpendicular to the floor when the bar is at your chest.

• Foot Placement: Place your feet flat on the floor, slightly wider than hip-width, for optimal stability. Firm foot placement also lets you use leg drive to generate power.

2. Body Position

• Create a Small Arch: Keep a slight arch in your lower back, with your glutes still pressed firmly onto the bench. This arch distributes the load across your chest and helps reduce shoulder strain.

• Brace Your Core: Tighten your abs and glutes to stabilize your torso, keeping your entire body engaged.

• Retract Your Shoulder Blades: Pull your shoulders back and down to create a strong, stable base. This protects your shoulders and improves leverage for pressing.

3. Unrack the Bar

• Lift Off the Rack: Push the bar up with both arms until they are fully extended and you feel in control. Bring the bar out over your chest, establishing a balanced position before you start lowering.

4. Lowering the Bar

• Inhale Deeply: Take a breath and slowly lower the bar to your chest, keeping control. Aim for it to touch at mid-chest or just below the nipples, depending on your shoulder comfort.

• Elbow Positioning: Keep your elbows at roughly a 45-degree angle to your torso. This angle reduces shoulder strain and promotes stronger chest activation.

5. Pressing the Bar

• Drive the Bar Up: Push the bar back up to the starting position with controlled power, keeping a slight curve in the path if natural. Exhale as you press.

• Lock Out the Elbows: Fully extend your arms at the top of the movement, then reset for the next rep.

6. Re-Racking the Bar

• Finish Safely: Bring the bar back over the rack pins, gently lower it, and securely set it down once your set is complete.

Using Boostcamp to Find the Right Bench Press Program

Boostcamp offers a range of specialized programs for strength training, whether you are a bodybuilder or a strength athlete or some other type of fitness enthusiast. These programs include dedicated bench press regimens designed by expert coaches and trainers. 

These programs are structured to help you progress safely, master your form, and continually build strength. Here’s how to use Boostcamp to enhance your bench press:

• Browse Bench Press-Specific Programs: Boostcamp has multiple programs with a focus on upper-body strength, often including progressive overload and varied volume and intensity to improve your bench press.

• Track Your Progress: Boostcamp provides built-in tracking to log your weights and reps, so you can monitor strength gains over time and make adjustments based on your progress. The ability to track workouts so easily also helps you know where you started, where you are, and where you are going.

• Learn Advanced Techniques: Some programs include advanced bench press techniques, like paused reps or varied grip widths, to address weak points and improve control.

• Stay Motivated: Bench press programs on Boostcamp are goal-oriented and often community-supported, so you can connect with others who have similar goals and stay motivated to push forward.

• Get Expert Guidance: Programs on Boostcamp are created by knowledgeable coaches who lay out optimal sets, reps, and training frequencies based on tried-and-true principles.

Bench Press Tips for Success

• Prioritize Technique Over Weight: Good form is key to progress and injury prevention.

• Use a Spotter: For heavier lifts, a spotter is essential for safety.

• Keep Wrists Aligned: Ensure your wrists stay in line with your forearms to reduce joint strain.

• Increase Weight Gradually: Start with manageable weights to focus on form, then incrementally increase as you build strength.

• Consistent Breathing: Exhale on the press (lifting) phase and inhale as you lower the bar.

Wrap Up

Overall, the bench press is a staple exercise in any training program that can truly help to build size and strength in the pushing muscles. It does not matter if you are a bodybuilder, or a strength athlete like a powerlifter or a strongman, the bench press is a foundational exercise that you want to have perfect form on.

By following these steps and utilizing a Boostcamp program, you can improve your bench press steadily, keeping your workouts safe, progressive, and effective.

Boostcamp has plenty of free programs that help with both strength and hypertrophy, be sure to check them out and follow Boostcamp on Instagram and subscribe on YouTube!