Bench Press Benefits and How to

By: Maynard Smith

Bench press is one of the more commonly performed lifts, and there are multiple reasons for that. The primary reason for this is how much the bench press benefits the lifter. Bench press is a core exercise which means the lift works multiple different muscle groups. The main muscles worked are pec major, pec minor, serratus anterior, delts and triceps. Do to bench press activating varies muscle groups, this lift helps increase strength and bone health of the upper body, making this lift a very popular lift amongst athletes.

Now that we’ve talked about the benefits of bench press lets talk about how to perform a proper bench press. First the lifter is going to lie flat on their back on the bench. Next, grip the bar with hands just slightly wider than shoulder-width apart (there should be a line on the barbell indicating an estimation of where the lifter hands should go). This helps so that when the lifter is at the bottom of the lift their hands are above their elbows maximizing force generation.

Bring the bar slowly down to your chest as you breathe in. Push up as you breathe out, gripping the bar hard (applying pressure inward with your hands can help increase the benefits of the lift) and watching a spot on the ceiling rather than the bar, so you can ensure it travels the same path every time to ensure the muscles are being properly worked.

Now that we have discussed the benefits and proper form of bench press, individuals pursuing physical activity can hopefully use this information to increase their strength health and knowledge in the gym.






“11 Undeniable Benefits of the Bench Press.” BarBend, 19 Oct. 2018,

“Read up on These 9 Proven Benefits of the Bench Press.” BarBend, 22 Sept. 2021,

Snape, Joel, and Nick Harris-Fry. “How to Master the Bench Press.” Coachmaguk, Coach, 12 July 2021,

Keywords: Bench Press, Sports, Health

Assistant Professor, Kinesiology and Health Studies department