Bench Press: Technique, Variations and Progression

The bench press is the king exercise for developing chest muscles. Mastering its technique is essential for safe progress.

Basic Technique

Lying on the bench, feet on the floor, shoulder blades squeezed. Grip the bar slightly wider than shoulder width. Lower the bar to mid-chest while controlling the movement.

Key Technical Points

1. Keep shoulder blades retracted
2. Maintain a slight natural arch
3. Feet firmly anchored to floor
4. Elbows at 45-75 degrees from body
5. Bar aligned with mid-sternum

Bench Press Variations

Incline Bench Press

Targets upper chest more. Incline the bench to 30-45 degrees.

Dumbbell Bench Press

Allows greater range of motion and works stabilization. Ideal for correcting imbalances.

Progression Program

Use progressive overload: increase weights by 2.5kg when you complete all reps for 2 consecutive sessions.