Bench Press Progressions

Reading Time: 3 minutes

What’s the Best Exercise for Developing a Strong Chest?

Bench Press.  That’s the answer.  Yes Dips, pushups, ball pushups, flys, etc. are good too.  Nothing works faster or better than bench press, but it’s also a source of frequent injury.  Be deliberate and slow on increasing weight.  A tear in the tendon of clavicullar head of the pectoris major is more common than you think.  Be patient with raising the weight, just be cause you can lift the weight, doesn’t mean your tendons can.

Breaking through plateaus

Now that I’ve scared you into never increasing you weight (10% per week is a good guide by the way), how do you actually increase weight when you’ve been stuck as the same weight for a while.  There are a number of ways including bands and changing the angle.  I explore the options in this video

Video Thumbnail

Questions on Form

  1. How far apart should my arms be?
  2. Should I use a thumbless grip or closed grip?
  3. Should my back be flat, should my legs be elevated, or should my back be arched?
  4. Do my feet need to touch the ground?
  5. How many reps and sets should I do?
  6. How much weight should I use?


[sociallocker id=”25626″]
  1. It depends on how long you arms are.  Generally I space my hands 6 inches from the inside knurling of the bar.  The wider you go, the more chest that is used.  The narrower, the more tricep.
  2. Closed grip unless you have a sophisticated spotting assembly like show in the video.  Closed grip will use more brachilalisradialis (forearm), while open grip uses more lats and triceps.  Using a fatbar is also excellent for bringing in more forearm recruitment.
  3. It depends.  The classic position is balanced overall and there aren’t any problems with it unless there are issues with a person’s back.  The Arched back variation is for powerlifting.  You can lift more like this because it recruits from the lower pectoris which is stronger.  On the contrary, it’s not as useful for developing the pectoris muscle.  The raised leg variation is also excellent for people that are short or have lower back pain.  It works more mid and upper pectoris.
  4. Yes, your feet should be on the ground, and if you are too short, use a yoga block or calf block.
  5. How many reps and sets?  6-8 for strength, 8-12 for hypertrophy, 12-20 for glyolytic, and 20-40 for burning fat.  Sets?  3-5 is customary, and there isn’t much reason for someone to vary from this scheme.  One set isn’t useful, and 5 sets are the correct weight is plenty.
  6. It depends on your goals and your rep range.  However most bench is done between 60%-80% of your one rep max.

How useful was this post?

Click on a star to rate it!

Average rating / 5. Vote count:

As you found this post useful...

Follow us on social media!

We are sorry that this post was not useful for you!

Let us improve this post!

Paul Bio Picture

Paul Roberts: Personal Training, Mobility, Yoga, Nutrition

View my Bio | Email me  | Newsletter
BioMedical Engineering - Johns Hopkins University.
Juris Doctorate - Rutgers.
Yoga, M|WOD, CrossFit Level II, 3DMAPS, FMT, FMSII, YBT, RKC, TRX, PN.

Paul has trained over 3000 clients and more than a 100 personal trainers over his 10 years as a mobility and strength coach.  He emphasizes safety and corrective exercises in all programming (strength, weight loss, conditioning, etc.)  His practice focuses on improving flawed movement patterns to prevent injury and improve skeletal-muscular function.  Paul employs a balanced approach in training utilizing his training Yoga, CrossFit, Powerlifting, and Movement Courses to systematically strengthen weakened muscles and mobilize joints and muscle tissue.  Move Better ... Train Better.

Leave a Comment

Bench Press Progressions

by Paul. Personal Trainer time to read: 2 min
Best Personal Trainer Alexandria VA Best Personal Trainer Alexandria VA