How much should I bench press for my weight?

A solid intermediate goal is benching your bodyweight for reps. Advanced lifters typically work toward 1.25–1.5x bodyweight for a single, but progress matters more than any specific number.

Why does my bench press hurt my shoulders?

Almost always one of three things: your elbows are flaring out to 90°, your shoulder blades aren't pinned back on the bench, or your grip is too wide. Tuck the elbows, retract the shoulders, and bring the grip in slightly.

Should I bench with a full range of motion or stop short?

Touch your chest every rep. Half-reps feel heavier but build less muscle and less tendon strength. If you can't reach your chest, the weight is too heavy.

Is dumbbell bench press better than barbell?

Different tools. Barbell lets you load more weight and is easier to track progress on. Dumbbells give a longer range of motion and force each side to work independently. Most lifters benefit from doing both.

How often should I bench press per week?

Most people do well pressing 2–3 times per week, varying intensity and rep ranges. Once a week works for maintenance but is slow for building a bigger lift.

How to Bench Press: Form, Setup & Tips | Kinect

Learn how to bench press with proper form, setup, grip, and elbow position. Avoid common mistakes and build a stronger chest. Track your progress free with Kinect.

How to Perform

Lie flat on the bench with eyes directly under the bar. Plant your feet, squeeze your shoulder blades down and back, and arch your upper back slightly.
Grip the bar just outside shoulder width. Wrists stacked over elbows, not bent back.
Unrack the bar and bring it over your lower chest with straight arms.
Lower the bar under control to touch your mid-chest. Elbows tuck to about 45–75 degrees, not flared straight out.
Press the bar up and slightly back toward your face in a shallow arc until elbows lock out.
Rerack only after your final rep is fully locked out — never bail forward.

Common Mistakes

Flaring elbows out to 90° — wrecks the shoulders and kills your press.
Bouncing the bar off your chest instead of touching with control.
Lifting your hips off the bench to cheat the rep.
Half-repping by stopping inches above the chest.
Gripping too narrow or too wide for your build.

Muscles Worked

Primary movers

Pectorals

Stabilizers

Anterior deltoids
Triceps
Serratus anterior

Related Guides

Pectorals · Chest