How to Perform the Chest Press: Proper Form and Technique
Master the chest press with our expert guide. Learn the step-by-step technique, common mistakes to avoid, and FAQ for building a stronger chest.
How to Perform
- Lie flat on a bench with your feet planted firmly on the floor and your shoulder blades retracted into the padding.
- Grasp the weight with a grip slightly wider than shoulder-width, ensuring your wrists are stacked directly over your elbows.
- Lower the weight slowly toward your mid-chest while keeping your elbows at a 45-degree angle to your torso.
- Pause briefly when the bar or dumbbells reach chest level without letting the weight rest on your body.
- Press the weight back up to the starting position by engaging your pectoral muscles and extending your arms fully.
- Maintain a slight arch in your lower back while keeping your glutes and shoulders in contact with the bench throughout the set.
Common Mistakes
- Flaring the elbows out at a 90-degree angle which increases stress on the shoulder joints.
- Bouncing the weight off the chest to create momentum rather than using controlled muscle contraction.
- Lifting the hips or feet off the ground, which destabilizes the spine and reduces power output.
Muscles Worked
Primary movers
- Chest
Stabilizers
- Triceps
- Anterior Deltoids
- Serratus Anterior
Related Guides
- Bench Press — Chest
- Benchpress Dumbbells — Chest
- Bent over Cable Flye — Chest
Chest · Chest