Bench press
A pressing exercise lying on a bench, lowering a weight to the chest and pushing it back up.
Overview
The bench press is a horizontal pushing exercise performed lying on a bench. You lower a barbell or dumbbells to the chest and press the weight back up until the arms are straight. Lying down provides a stable base, letting you focus on the pushing muscles of the chest, shoulders and arms.
It is a cornerstone of many strength routines and can be done with a barbell for a fixed path or dumbbells for a freer range. Beginners often start with lighter dumbbells to learn the movement before progressing.
The movement
- 1Lie on the bench with your eyes roughly under the bar or weights held above your chest.
- 2Lower the weight to your chest with elbows at a moderate angle.
- 3Keep your feet planted and your body steady on the bench.
- 4Press the weight back up until your arms are straight.
Beginner notes
- Dumbbells allow a more natural path, while a barbell fixes the line.
- The feet stay planted on the floor for a stable base.
- Beginners often start light to learn the groove of the press.
A note on training information
Where it’s used
Sports this relates to:
Weightlifting
A technical strength sport built around lifting a loaded barbell overhead with speed and control.
Powerlifting
A strength sport focused on lifting the heaviest weight you can across the squat, bench press and deadlift.
Bodybuilding
Resistance training focused on building muscle size, symmetry and definition through consistent effort.
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Explore across the knowledge base
Follow the threads that connect Bench press to the rest of SocialSportHub.
Movement patterns
- PushPressing a load or the body away from the torso — horizontally or overhead — by extending the shoulders and elbows, developing the chest, shoulders and triceps.
- StrikeA ballistic, whole-body hitting action that channels ground-generated force through a proximal-to-distal kinetic chain to deliver momentum to a target via the hand, an implement or a body part at the moment of contact.
- LungeA split-stance, single-leg-emphasis pattern: stepping or dropping into a staggered stance and pushing back up to build single-leg strength, balance and stability.
- SquatA knee-dominant pattern: bending the hips, knees and ankles to lower and rise while keeping the torso upright — the foundation of lower-body strength.
Tactics
- High pressA football tactic where a team hunts the ball high up the pitch to win it back close to the opponent’s goal.
- Full-court pressAn aggressive basketball defence that pressures the ball across the whole court to force turnovers.
- Offside trapA defensive football tactic where the back line steps up together to leave an attacker offside.
- Baseline playA patient tennis style built around rallying from the back of the court and constructing points with groundstrokes.
- Doubles formationHow a pair positions itself on court — one up, one back, or both at the net — to control space in doubles.
Techniques
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Badminton ClearAn overhead stroke that sends the shuttlecock high and deep to the opponent's back court, resetting the rally or buying time.
- Chest PassA two-handed pass thrown directly from chest height in a straight line to a teammate, the most basic pass in basketball and netball.
People
- Returning to sportHow to ease back into sport after a break, rebuilding gradually and listening to your body.
- Complete beginnersHow to start sport from scratch with accessible, low-pressure activities and a gentle, gradual approach.
- TeenagersHow sport can fit into a teenager’s life for fitness, friendship, confidence and healthy routines, with supervision.
- Busy professionalsHow time-efficient sport can fit a packed schedule to protect fitness, energy and stress relief.
- Weekend athletesHow to enjoy recreational sport on weekends while staying comfortable and consistent through the week.
Goals
- Lose weightCombine regular, enjoyable movement with balanced habits to work toward a healthier weight in a way that lasts.
- Return to sportEasing back into activity after time away, a long break or a period off through injury.
- Reduce alcoholHow activity and a fuller routine can support cutting back on alcohol — with professional support where needed.
- Sports for beginnersHow to start playing sport from scratch — choosing a first activity and building up gently.
- DisciplineBuild consistency, focus and self-discipline through the routines that sport and training encourage.