How to Do Bench Press

Bench Press is a chest exercise using barbell and bench, listed as intermediate in the A90 Training Club catalogue. It is a horizontal push, bilateral movement.

Also known as Barbell Bench Press, Flat Bench Press, bench press, flat barbell bench press, chest press.

Primary muscle

Chest

Equipment

Barbell, Bench

Difficulty

Intermediate

Movement

Horizontal push, bilateral

01 / Move with control

How to perform

How to do Bench Press

  1. 01Lie flat on a bench with your feet planted firmly on the floor.
  2. 02Grip the barbell slightly wider than shoulder width with a full wrap of the thumb.
  3. 03Unrack the bar and stabilize it directly over your mid-chest.
  4. 04Lower the bar to the nipple line while keeping your elbows at a 45 degree angle.
  5. 05Press the bar back to the starting position by extending the arms.
  6. 06Maintain a slight arch in the lower back and keep your shoulder blades retracted.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bench Press

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

Verified secondary muscles: Front deltoids, Triceps.

03 / A90 Coach

A90 Coach tip

Drive your feet into the floor to create total body tension and a stable platform for the press.

Same coaching engine used inside the A90 app

04 / Form checks

Common mistakes

  • Letting the shoulder blades roll forward as the bar lowers.
  • Allowing the elbows to flare excessively instead of keeping a controlled pressing path.
  • Bouncing the bar off the chest instead of controlling the bottom of the rep.
  • Losing foot contact or lower-body tension during the press.

05 / Cues

A90 coaching cues

  • Set the shoulder blades back and down before unracking the bar.
  • Keep both feet planted and use the floor to create a stable base.
  • Lower the bar under control to the mid-chest area and press from a stable position.

07 / FAQ

Bench Press questions

What muscles does Bench Press work?

Bench Press is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group. It also works the front deltoids and triceps.

How do you do Bench Press correctly?

Lie flat on a bench with your feet planted firmly on the floor. Grip the barbell slightly wider than shoulder width with a full wrap of the thumb. Unrack the bar and stabilize it directly over your mid-chest. Lower the bar to the nipple line while keeping your elbows at a 45 degree angle. Press the bar back to the starting position by extending the arms. Maintain a slight arch in the lower back and keep your shoulder blades retracted.

What is the A90 coach tip for Bench Press?

Drive your feet into the floor to create total body tension and a stable platform for the press.

What are the common mistakes with Bench Press?

Letting the shoulder blades roll forward as the bar lowers. Allowing the elbows to flare excessively instead of keeping a controlled pressing path. Bouncing the bar off the chest instead of controlling the bottom of the rep. Losing foot contact or lower-body tension during the press.

Is Bench Press suitable for beginners?

Bench Press is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Bench Press?

Bench Press uses barbell and bench.

What exercises are similar to Bench Press?

Dumbbell Bench Press, Chest Press Machine, Incline Bench Press are approved alternatives to Bench Press in the A90 catalogue.

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