The Bench Press is a mid-to-late phase Chest exercise that is a staple in many gym-goers training programs due to its considerably heavy load on the upper body. It is a Horizontal Push exercise that challenges the majority of upper body Muscle . When compared to more vertical Push exercises such as the Overhead Press , the Bench Press has greater activation of the Pectoralis Major , although this is at the expense of lower Upper Trapezius and Anterior Deltoid activity (SOURCE-5). This exercise has many variations and is taught a multitude of ways. Some techniques promote quality Range of Motion and Strength of The Shoulder Girdle , while others perpetuate narrowing of the subacromial space which predisposes shoulder injuries such as Subacromial Impingement , Subacromial Bursitis and Rotator Cuff Tears .
Starting Position - while there are many debated nuances to proper bench technique, the following general steps should be followed:
Lower Body Positioning - start seated at the foot of the bench with Core engaged to tuck The Hips forward and feet tucked under, pressing into the ground
Under the Bar - lie back on the bench being careful not to loose lower body positioning. Place your hands symmetrically on the bar and gently engage the Scapula through Scapulothoracic Joint - Retraction . Push through the feet to slide up on the bench until the bar is immediately above the head. As this is done, allow the Scapula to be dragged along the bench further into a downwards/ retracted position
Breathing - a big chest breath is drawn and ideally sustained throughout the movement. Breaths can be taken between repetitions where the position is least compromising
Engaging the Bar - barbell is lifted from the rack, ensuring not to lose the whole-body tension and Scapula position achieved through the set up. The bar should be held with The Elbows locked, roughly immediately above The Shoulder Girdle or above the highest point on the chest
The Bench Press is then performed by “pulling apart” the bar to promote Scapulothoracic Joint - Retraction and subacromial space as the bar is lowered towards the chest. Once the bar reaches the chest, the press is performed back towards the starting position, emphasising Elbow - Extension .
Grip Width - has the capacity to influence activity of the involved muscles, although the extent to which may be related to training experience. In lesser trained, healthy men there was an almost two-fold increase in Triceps Brachii activation comparing a narrow grip to a wide grip bench press (SOURCE-7). In these individuals activity of the Pectoralis Major increased slightly from a narrow to wide grip, while Biceps Brachii engagement was lowest with a moderate grip and comparably higher with both wide and narrow grips (SOURCE-7). In highly trained men this same relationship was less pronounced, with the only notable change in muscle activation from Bench Press grip width seen in the Biceps Brachii where they were most active with a wide grip (SOURCE-6). In either case, a grip of 1.5x the biacromial (shoulder) width increases shoulder Torque by 1.5x when compared to narrow grip which may increase stress on the Acromioclavicular Joint , Inferior Glenohumeral Ligament and Pectoralis Major and consequent risk of injury (SOURCE-8)
Reverse Grip - likewise, a supinated or reverse grip influences muscle activity. Both the Sternal and Clavicular Heads of Pectoralis Major record greater activity with a reverse grip, as does the Biceps Brachii , in particular with a wide reverse grip (SOURCE-7). Triceps Brachii activity is similar between supinated and reverse grip, although a moderately close reverse grip promoted activity when compared to a wide reverse grip (SOURCE-7)
Incline - from the traditional horizontal bench angulation, inclination can be added to alter muscle activity. For the Pectoralis Major , the upper fibres increase inMaximum Voluntary Isometric Contraction (MVIC)from 0-30º inclination (~25-30% MVIC), then decreasing from 30-60º (~30-17.5% MVIC) (SOURCE-4). Activity of the middle and lower fibres decrease from 0-60º (~30-5% MVIC) (SOURCE-4). Anterior fibres of the Deltoid gradually increase engagement from 0-45º (~25-35% MVIC) and remain similar from 45-60º (SOURCE-4). Activity of the Triceps Brachii appears relatively constant through 0-60º (~15% MVIC) (SOURCE-4)
Larsen Press - also known as the “no legs bench”. Lumbar Spine is flattened into bench, further engaging Core while legs are extended straight
The following exercises can be used to regress a patient if the Bench Press is beyond their physical circumstances:
Banded Horizontal Adduction - early phase, low load isotonic chest exercise
Isometric Chest Squeezes - early phase isometric chest exercise
Scapular Punches - isotonic low load Scapulothoracic Joint - Protraction exercise
Push-Up - bodyweight isotonic horizontal push exercise
Push-Up Plus - push-up variation with additional Scapulothoracic Joint - Protraction
Chest Press Machine - rudimentary horizontal push machine
Pallof Press - low load horizontal push exercise that emphasises anti-rotation of Core
The following exercises can be used as a progression from the Bench Press:
Incline DB Bench Press - unilaterally loaded Bench variation on variable incline
Dips - bodyweight isotonic push exercise with large GH Joint - Extension range
Overhead Press - isotonic vertical push exercise with large overhead range
Half DB Bench Press - unilateral unstable pressing exercise that emphasises the Anterior Sling and Gluteal’s
Kneeling Landmine Press - wholebody, explosive vertical pressing exercise with large overhead range
Split Stance Landmine Press - crossbody, standing variation of the Kneeling Landmine Press
Medicine Ball Chest Press - plyometric horizontal pressing motion, often sports relevant
Pectoralis Major Tear / Rupture - the Bench Press is the primary mechanism of injury to this muscle (SOURCE-1+2+3)
Butt, U., Mehta, S., Funk, L., & Monga, P. (2015). Pectoralis major ruptures: A review of current management. Journal of Shoulder and Elbow Surgery, 24(4), 655–662. https://doi.org/10.1016/j.jse.2014.10.024
Chiavaras, M. M., Jacobson, J. A., Smith, J., & Dahm, D. L. (2015). Pectoralis major tears: anatomy, classification, and diagnosis with ultrasound and MR imaging. Skeletal radiology, 44(2), 157–164. https://doi.org/10.1007/s00256-014-1990-7
Wolfe, S. W., Wickiewicz, T. L., & Cavanaugh, J. T. (1992). Ruptures of the pectoralis major muscle. An anatomic and clinical analysis. The American journal of sports medicine, 20(5), 587–593. https://doi.org/10.1177/036354659202000517
Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International Journal of Environmental Research and Public Health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
Luczak, J., Bosak, A., & Riemann, B. L. (2013). Shoulder muscle activation of novice and resistance trained women during variations of dumbbell press exercises. Journal of Sports Medicine, 2013, Article 612650. https://doi.org/10.1155/2013/612650
Saeterbakken, A. H., Mo, D. A., Scott, S., & Andersen, V. (2017). The Effects of Bench Press Variations in Competitive Athletes on Muscle Activity and Performance. Journal of human kinetics, 57, 61–71. https://doi.org/10.1515/hukin-2017-0047
Lehman G. J. (2005). The influence of grip width and forearm pronation/supination on upper-body myoelectric activity during the flat bench press. Journal of strength and conditioning research, 19(3), 587–591. https://doi.org/10.1519/R-15024.1
Green, Carly M. CSCS; Comfort, Paul MSc, CSCS. The Affect of Grip Width on Bench Press Performance and Risk of Injury. Strength and Conditioning Journal 29(5):p 10-14, October 2007.