What is the bench press?
The bench press is the most well-known exercise for developing the chest and building a thick chest cage.
It is a compound exercise that allows for overall chest development with heavy loads, thanks to other muscles that come into play to assist (deltoids, triceps, serratus, and latissimus dorsi).
The bench press can be performed with a free barbell, on a guided rack, or with dumbbells:
The bench press with a free barbell may not be suitable for everyone, as it can be limiting based on morphology, such as chest cage width or limb length. It does not allow for a converging movement and involves many ancillary muscles, making it challenging to isolate the chest.
The guided rack bench press presents similar drawbacks, although it involves fewer muscles since the movement is guided and requires less stabilization. Contrary to what one might think, it does not necessarily allow for heavier loads compared to the free barbell bench press. Since it focuses more on chest work, the load on the muscle is more concentrated, making the task more challenging.
The dumbbell bench press also engages many muscles but allows for more significant stretching and contraction of the chest due to the converging movement. Moreover, there is no limitation in the descent movement caused by the bar. However, the movement is less stable and does not allow for as much loading as the barbell bench press.
How to perform the bench press?
Bench press with a barbell:
- Place your head under the bar so that your eyes are directly in line with the bar when it’s on the rack.
- Grip the bar with your hands at a width approximately equal to the width of your shoulders.
- Press your shoulder blades against the bench, in a low and tight position.
- Arch your back without exaggeration but accentuated enough to emphasize the chest cage.
- Position your feet as far back as possible under the bench while keeping your heels on the ground (maintain strong pressure on your feet throughout the movement).
- Once you have your three points of support (upper back and buttocks on the bench, feet on the ground), you are ready to unhook the bar and stabilize it with arms extended.
- Bend your arms, allowing your elbows to slightly flare outward (aim for an angle of about 45 degrees between your torso and arms).
- The bar should descend to the level of the lower part of your chest. As soon as you feel a stretch in your chest, extend your arms by bringing your elbows closer to your torso.
Guided Rack Bench Press:
- Position your bench under the guided rack, ensuring that the safety features are in place.
- Stand under the bar, which should be aligned with the lower part of your chest.
- Grip the bar with your hands, maintaining a width roughly equal to the width of your shoulders.
- Press your shoulder blades against the bench in a low and tight position.
- Arch your back without excessive exaggeration, but accentuate it enough to emphasize the chest cage.
- Place your feet as far back as possible under the bench while keeping your heels on the ground (maintain strong pressure on your feet throughout the movement).
- Once you have your three points of support (upper back and buttocks on the bench, feet on the ground), you are ready to unhook the bar and stabilize it with arms extended.
- Bend your arms, allowing your elbows to slightly flare outward (aim for an angle of about 45 degrees between your torso and arms).
- The bar should descend to the level of the lower part of your chest. As soon as you feel a stretch in your chest, extend your arms by bringing your elbows closer to your torso.
Dumbbell Bench Press:
- Grip dumbbells in your hands and sit on a bench with the dumbbells placed on your knees.
- Allow yourself to lean back, guiding the dumbbells with your knees if necessary.
- Extend your arms to stabilize the dumbbells in front of your shoulders.
- Press your shoulder blades against the bench in a low and tight position.
- Arch your back without excessive exaggeration, but accentuate it enough to emphasize the chest cage.
- Place your feet as far back as possible under the bench while keeping your heels on the ground (maintain strong pressure on your feet throughout the movement).
- Once you have your three points of support (upper back and buttocks on the bench, feet on the ground), you are ready to execute the movement.
- Bend your arms, allowing your elbows to slightly flare outward (aim for an angle of about 45 degrees between your torso and arms).
- Let the dumbbells descend to the sides of your chest at the level of the lower part of your pectorals. As soon as you feel a stretch in your chest, extend your arms by bringing your elbows closer to your torso.