Bench press: what it is, main types (and how to do it)

The bench press is an exercise that strengthens and improves the definition of the pectoral muscles, such as the upper and lower part of the pectoralis major, the deltoid, as well as the biceps and triceps brachii.

The main types of bench press are straight, inclined and declined, which are generally done using a dumbbell, barbell or machine and can be included in upper body training. Discover other exercises that can be done when training superiors.

However, it is recommended to do the bench press under the guidance and monitoring of a physical education professional, so that the movement is done correctly, improving performance and preventing injuries.

The main types of bench press are:

supine challenge

The bench press is an exercise that works to strengthen and define the chest as a whole, such as the pectoralis major and deltoid, in addition to the biceps and triceps brachii. The bench press can be done lying down, with dumbbells or a barbell, or it can be done sitting on the machine.

1. Dumbbell bench press

The dumbbell bench press, or HBC bench press, is an exercise that allows a greater range of movements, mainly activating the biceps brachii muscle. Furthermore, as greater balance is required during this type of bench press, it also helps work the core muscles.

How to make: lie face up on a flat bench, with your feet firmly on the floor and your spine straight and neutral. Hold a dumbbell in each hand, palms facing forward. Pull your shoulders down and back, retracting your shoulder blades and position dumbbells at a height just below your eyes, with your elbows fully extended.

Inhale and slowly lower the dumbbells towards the middle of your chest, keeping your elbows aligned and away from your body. Pause briefly, exhale and gently press upwards until the elbow is fully extended. You can do 2 to 4 sets, with 8 to 15 repetitions each, according to the guidance of the physical education professional.

Throughout the exercise, you must keep your abdomen contracted, avoid arching your lower back and keep your head, shoulders, buttocks and feet in contact with the bench and the floor. To increase the intensity of this exercise, you can do the dumbbell bench press unilaterally, with one arm at a time.

2. Barbell bench press

The barbell bench press is an exercise that mainly strengthens and defines the triceps brachii muscles. As it is an exercise that promotes more stability, the barbell bench press makes it easier to increase weights, improving strength.

How to make: lie face down on a flat bench, with your feet firmly on the floor and your hips on the bench. Hold a barbell with your hands shoulder-width apart. Slowly lower the bar to your chest, bending your elbows to the side until they reach a height just below the bench. Take a short break, press your feet firmly on the floor, contract your abs tightly and raise the bar to the starting position.

You can do 2 to 4 sets, with 8 to 15 repetitions each, with an interval of 45 to 60 seconds between each set.

The bench press with a bar can also be done on the Smith, a device that has a fixed bar and therefore helps to use greater weight, especially when it is not possible to do this exercise with the help of another person.

3. Bench press on the machine

The bench press on the machine is an exercise that promotes greater stability and, therefore, allows isolated and focused work on the pectoralis major, deltoids and the upper part of the chest.

How to make: Sit with your back against the back of the machine. Adjust the height of the seat so that the straps are at nipple height and the straps are in front of the chest. Hold the handles, with your hands facing down, and keep your wrists aligned with your forearms.

With your feet firmly on the floor, your abdomen contracted and your shoulders pulled down and back, extend your elbows forward, keeping your head aligned with your spine and your shoulder blades resting on the backrest. Take a short break and flex your elbows in a slow and controlled manner, returning to the starting position. Repeat the movement. Do 2 to 4 sets, with 8 to 15 repetitions each. To increase the intensity of this exercise, you can do the bench press on the machine unilaterally, with one arm at a time.

Inclined supine

The incline bench press is a type of exercise that is done on a bench at 45º and that works with greater emphasis on strengthening and/or gaining muscle mass in the upper muscles of the pectoralis major. The incline bench press can be done in position with dumbbells or a barbell, or it can be done on a machine.

1. Incline dumbbell bench press

The incline dumbbell bench press allows for a greater range of movements, further stimulating the pectoralis major. But this exercise also works the anterior deltoids, which is the front part of the shoulders, and the triceps brachii.

How to make: Lie face up on a bench inclined between 30 and 45º. Leave your feet firmly on the floor or on a raised platform and leave your head, back and buttocks in contact with the bench.

Pull your shoulders down and back and hold the dumbbells with an overhand grip (with your palms facing forward). Leave the dumbbells aligned at a level above your eyes and your elbows fully extended. Inhale and slowly lower the dumbbells in a controlled manner towards the upper part of your chest, keeping your elbows away from your body.

Then, exhale and lightly push the dumbbells up until your elbow is fully extended, returning to the starting position. You can do 2 to 4 sets, with 8 to 15 repetitions each, depending on the training objectives. If you wish to increase the intensity, this exercise can also be done unilaterally.

2. Incline barbell bench press

The incline barbell bench press mainly works the pectoralis major, allowing greater balance than the dumbbell bench press and, thus, increasing weight and strength.

How to make: Lie on a bench with an incline of 30 to 40º, keeping your buttocks, head and shoulder blades firmly on the bench and your feet pressing down on the floor. Hold the bar with your hands facing down and a little wider than shoulder-width apart.

Contract your abs and slowly lower the bar to chest height, flexing your elbows to a level slightly lower than your shoulders. Exhale and gently push the bar upwards until your elbow is fully extended. You can do 2 to 4 sets, with 8 to 15 repetitions each, with an interval of 45 to 60 seconds between each set.

The incline barbell bench press can also be done on the Smith, a device that has a fixed bar and thus makes the exercise easier when you want to use a lot of weight and it is not possible to get help from another person.

3. Incline machine bench press

The inclined bench press on the machine, or articulated bench press, allows isolated work of the upper muscles of the pectoralis major. As it is more stable, this exercise can be recommended for people who are starting to do the incline bench press.

As to do: Sit with your hips, shoulders and head in contact with the bench and your feet flat on the floor. Hold the lever with your palms facing down and your elbows positioned behind your chest. With your abdomen contracted, slowly push the machine’s handles upwards, until your elbows are completely extended.

Return to the starting position, slowly bending your elbows. Repeat the exercise, doing 2 to 4 sets, with 8 to 15 repetitions each.

supine declined

The decline bench press, also known as the Canadian bench press, is a type of bench press done with the legs facing upwards and which mainly works the lower part of the chest. In addition, this exercise also strengthens the triceps brachii, which are on the back of the arms, the biceps brachii (front of the arm) and the anterior deltoid (front of the shoulder).

1. Dumbbell decline bench press

The decline dumbbell bench press allows you to increase the range of movements, also activating other muscles in the pectoral and core. To do this exercise, you may need the help of another person to pick up the dumbbells.

How to do itr: lie on a bench tilted to -30º, placing your feet on the support and stabilizing your back on the bench. Hold the dumbbells with your palms facing forward, elbows extended and at chest height. Inhale and, with your abdomen contracted, lower the dumbbells in a controlled manner to chest height.

Then push the weights upwards until your elbows are fully extended. Take a short break and then lower the weights again. Do 2 to 4 sets, with 8 to 15 repetitions each.

2. Decline barbell bench press

The decline barbell bench press is a great exercise to enhance strength and/or hypertrophy in the lower part of the pectoral.

How to make: place the desired weights on the bar, lie on a bench inclined to -30º, with your eyes at the height of the bar, your spine straight and your feet attached to the edge of the bench.

With your shoulders retracted, hold the bar with your palms facing forward and your arms slightly wider than your shoulders. Remove the bar from the support and lower it towards the lower part of your chest, flexing your elbows until the bar lightly touches your chest.

Pause briefly and push the bar up to the starting position. Do 2 to 5 sets with 8 to 15 repetitions each, always placing the bar on the support at the end of each set.

3. Supine declined non-smith

The smith decline bench press allows even more stability and ease of execution, favoring the work of the lower part of the chest and the sternocostal head

How to make: place the desired weight on the machine bar and lie on a bench inclined to -30º, with your feet secured to the support. Grip the bar with your palms facing forward and your arms slightly wider than your shoulders.

Remove the bar from the support and slowly lower it towards the bottom of your chest. Then push the bar back to the starting position until your elbows are extended. Continue the movements, doing 2 to 5 sets, with 8 to 15 repetitions each.