Skill progressions
Bench press technique workout
A practice session for the bench press: shoulder blades, push-ups, dumbbells, then the empty bar with the safety arms set. Light and slow on purpose. Do it once or twice a week until the bar moves the same way every rep, and never bench a heavy bar alone without safety arms or a spotter.
Warm-up
- Band pull-apart15 repsIntermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
- Beginner · Shoulders, Chest, Abs · 3D demoOn a wall or bench firstEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
Push
- Push-up2 sets of 8Intermediate · Chest, Triceps, Shoulders · 3D demoStop 2 or 3 reps short of failure. Use an incline or knee push-up if you need toEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
Dumbbells
Rest 90 s
- Dumbbell bench press3 sets of 8Intermediate · Chest, Triceps, Shoulders · 3D demoStop 2 or 3 reps short of failure. Set your shoulder blades before you lie back. A dumbbell floor press instead if your shoulders complainEasier: Barbell bench pressHarder: Bench press with bands
The bar
Rest 2 min
- Barbell bench press4 sets of 5Intermediate · Chest, Triceps, Shoulders · 3D demoThe empty bar or a light load, with a 1 s pause on your chest and the safety arms just below your chest. Set up the same way every set: eyes under the bar, five points of contact, shoulder blades back, thumbs around the barEasier: Chest press machineHarder: Dumbbell bench press
Balance
- Face pull2 sets of 15Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
Cool-down (optional)
- Doorway chest opener30 s each sideBeginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish Pose (Matsyasana)
Tips
- Grip so your forearms are vertical with the bar on your chest: about 1 to 1.5 times shoulder width.
- Lower the bar to your lower chest, then press up and slightly back so it finishes over your shoulders.
- Never bench a heavy bar alone without safety arms. No rack? Stay with dumbbells, which you can lower and tip out to the sides.
- Shoulder twinge? Narrow your grip, switch to the floor press and see our shoulder pain guide. A sudden pop at the front of the armpit needs a same-day check.
- Add 1 to 2.5 kg a session when every rep looks the same, then use barbell strength workout A.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More skill progressions
Push-up progression workout
Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.
15 minBeginner8 movesA wall, A bench or box
Pull-up progression workout
Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.
25 minBeginner7 movesPull-up bar, A step
Handstand progression
Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.
25 minAdvanced8 movesA wallQuestions people ask
How long does the bench press technique workout take?
About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A band, A dumbbell, A bench or box, A barbell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 7 of its 7 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.