Bench Press Guide: How to Build a Bigger, Stronger Chest

By Zerxus Team  |  Exercise Guides

The bench press is the most popular upper-body exercise in the world — and also one of the most commonly done with poor technique. This guide covers setup to programming so you can press more safely and build a stronger chest.

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What the Bench Press Actually Trains

The bench press primarily targets the pectoralis major, anterior deltoid, and triceps. It allows heavy loading through a full range of motion, making it one of the most effective exercises for upper-body strength and size. It also carries over to athletic pressing movements and pairs naturally with rows for balanced development.

Bench Press Setup

Feet

Plant feet flat on the floor. Drive them into the floor throughout the set — this creates leg drive that transfers up through the body adding stability to your press. Do not tuck feet under the bench.

Shoulder Blades

Retract and depress your shoulder blades — pull them together and down. This creates a stable base and protects the shoulder joint. A moderate lower-back arch is normal; extreme arching is not necessary for general training.

Grip Width

Slightly wider than shoulder-width for most people. When the bar is at your chest, forearms should be roughly vertical. Too wide stresses the shoulders; too narrow over-emphasises triceps.

Bench Press Technique

• Unrack with arms locked out directly over your chest
• Breathe in, brace your core
• Lower the bar in a slight arc to your lower chest (around nipple line)
• Touch your chest — do not bounce
• Drive back up and slightly toward your face (arc continues)
• Lock out at the top

Common Mistakes

• Flared elbows: Keep elbows at 45–75 degrees — fully flared elbows (90 degrees) causes shoulder impingement
• Bouncing off the chest: Touch and press with control — no momentum
• Uneven bar path: Indicates a strength imbalance — use dumbbells to diagnose and correct
• Lifting feet: Removes stability and reduces total force output

Best Bench Press Variations

• Incline bench press: Shifts emphasis to upper chest and anterior deltoid
• Dumbbell bench press: Greater range of motion, corrects left-right imbalances
• Close-grip bench press: Triceps-dominant, great for lockout strength
• Cable flyes: Isolation work with constant tension throughout the movement

Programming Tips

Bench press twice per week — once heavy (3–5 reps) and once for volume (3–4 sets of 8–10). Apply progressive overload by adding 2.5kg when all reps are completed cleanly. Use RPE to manage intensity. Always pair with rowing movements for shoulder health. A Zerxus programme builds in all of this automatically.

Frequently Asked Questions

Why does my shoulder hurt when benching?

Most bench-related shoulder pain comes from elbows flaring too wide, insufficient shoulder blade retraction, or too much volume without adequate recovery. Check technique first, consider reducing volume, and see a physio if pain persists.

Dumbbells vs barbell for chest development?

The barbell allows heavier loads (better for strength). Dumbbells allow a greater range of motion and correct imbalances. Use both — barbell as your primary strength movement, dumbbells as a secondary variation for volume.

How often should I bench press?

2 times per week is optimal for most people — enough frequency for progress without excessive fatigue accumulation. Beginners may make progress on 3 times per week initially.