December 16, 2025, 3:11 am | Read time: 5 minutes

Why Bench Pressing–and for Whom?

When done correctly, it strengthens the chest, triceps, shoulder girdle, and stabilizing muscles from the core to the latissimus. Women often fear developing a “man’s chest.” This concern is unfounded: Due to lower testosterone levels, women naturally build less muscle mass than men. Instead, bench pressing provides women with more firmness in the chest and triceps areas–aesthetic effects many women desire.

Which Muscles Work During Bench Pressing

When performed correctly, the chest muscles do the main work in this exercise. Additionally, the triceps and front shoulder muscles are engaged. The core, gluteal, latissimus, and neck muscles act as stabilizers.

Dumbbells require more coordination and support strength. Therefore, bench pressing with dumbbells is only partially suitable for beginners.

Also interesting: “Time Under Tension”—the Training Method for Optimal Muscle Growth  

Flat or Incline Bench?

Both work. The angle only determines which part of the chest muscle works harder: A flat bench provides an overall balanced load. The incline bench–the ideal angle is 30 to 45 degrees–places a stronger focus on the upper chest, and the shoulder muscles take on more work.

The Safe Start: Smith Machine

If you feel unsure with the free barbell, we recommend testing bench pressing on a Smith machine first, as it reduces the coordination requirement. On the Smith machine, the barbell is guided by a rail mechanism, which dictates the bar’s movement path. Another advantage: If you train to exhaustion, you can easily secure the weight at any height on the Smith machine, so you don’t have to fear being pinned under the bar.

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Correct Execution Step by Step

1. Starting Position

• Back on the bench, feet firmly on the ground.
• Forehead under the bar, grip slightly wider than shoulder-width.
• Thumbs fully encircle the bar.
• Take a deep breath, build body tension.
• Press the bar directly above the chest with straight arms.

Important: When you lower the bar over your chest, your forearm should be at a 90-degree angle to the bar. If not, your grip is either too narrow or too wide.

2. Lower the Weight in a Controlled Manner

• Tighten core and glutes, pull shoulders back (“chest out”).
• Slowly lower the bar in a straight line.

3. Powerfully Press the Weight Up

• When the bar lightly touches your chest, press the weight back up in a straight line until your arms are fully extended.
• Exhale halfway up.

As a rule of thumb when pressing up: The shoulders should remain behind the chest muscles throughout the movement. Actively pull the shoulder blades back for this.

The Most Common Mistakes and How to Avoid Them

1. Incorrect Elbow Position

It’s often observed that elbows are at shoulder height during bench pressing, forming a 90-degree angle with the torso. This mistake should be avoided at all costs, as it can damage joint capsules, tendons, and ligaments in the shoulder joint.

Instead: The elbows should be at chest height, which corresponds to about a 45-degree angle to the torso.

2. Dropped Forearms

Your forearms are not vertically under the bar but are tilted forward or backward. This is not only ineffective but also places a heavy load on the smallest support muscles in the joint, which can be damaged over time. This can lead to chronic shoulder pain.

Correct: Wrists and forearms should form a straight line and be at a 90-degree angle to the bar.

3. Bent Wrists

Bending the wrists is a common mistake. The palm is often opened because it makes holding the bar slightly easier–however, this comfort comes at a high price, as chronic pain can result. How to do it right?

Here’s how to do it right: The back of the hand and forearm should form a line. Even if it feels a bit unusual–anything else will lead to pain sooner or later.

4. Incorrect Thumb Position

In bench pressing, it’s crucial for safety that the hand can always securely hold the bar. This is the case with the overhand grip: The thumb is over the fingers and actively stabilizes the grip. If the thumb is in the wrong position (“Suicide Grip”), the hand can suddenly open under load, and the barbell can slip down unexpectedly. If a heavy bar falls from shoulder or chest height onto the chest, neck, or head, serious injuries up to death are realistic risks.

So always use the overhand grip when bench pressing (thumb over the fingers).

5. Incomplete Range of Motion

Many only lower the bar halfway out of fear for their shoulders. With proper technique, the full range of motion is not harmful–but crucial for muscle activation and progress!

To not waste potential in muscle building, lower the bar all the way down using the technique described above.