How to Bench: The Definitive Guide

Very serious athletes and fitness enthusiasts focus more on benching than deadlifting whether they admit it or not. The behavior starts immediately when a person shows interest in gaining more muscles and toning the overall body. But the major question is whether or not a person can bench properly or not. Being an extreme workout, doing it in the wrong way can have adverse effects on the body. This guide will give you all of the information you need to know to be an expert in benching.

Understanding the Bench

Understanding the Bench

As you start benching, you will realize that the bar applies a downward force and your job is to apply an upward force. The load plays a role in determining the external flexor moment.

Your muscles also play a role in how well you can bench. Both the external and internal movements of your hands work together as you do bench presses.

Areas of Focus While Benching

  • Triceps – These are the primary extensors while a person is benching. The three heads of the muscles coordinate together for better elbow extension and support for the entire arm. For athletes who have been taking supplements from sellers like to enhance their performance, one of their purposes is to enhance the triceps through benching.
  • Anterior Deltoids – Being the main shoulder flexor, they are also activated by benching. Apart from them, the workout also helps your other deltoids grow bigger.
  • Pecs – These are the main muscles activated through benching. You can easily tell someone who has been on the bench by looking at these muscles. They become bigger the more a person presses on the bench.

Simple Benching Procedure

Benching in the right way can guarantee positive results. So here is the simple procedure for everyone, new or advanced:

  • Start by lying on the bench while facing the ceiling
  • Hold the bar, which should be near your face by now
  • Lift the bar from the rack to the highest point possible
  • Bring it halfway down in a slow movement and press it upward to the highest possible position.
  • Repeat this 10 to 15 times to complete one set before placing it back to the rack.

What Determines Successful Benching

While you are benching, several factors come into play. One of them is the weight of the load. It is recommended to use a weight that your body can sustain comfortably. Too much weight increases chances of bench accidents and injuries. It is not good to strain the muscles too much.

Another factor is the number of presses that you complete in a set. Experts can do a few more presses than beginners. However, it all depends on the athlete and what fitness goals they want to achieve. The consistency of benching determines the success or failure of the entire project.


By now, you already know how to bench. So if you’re planning on starting these exercises, you can easily follow the highlights that we have listed on this article. Further research and consultation will also reveal more helpful information.

Scroll to Top