Chest Bench Press - Shoulders (WRONG-RIGHT)
- Músculo objetivo
- —
- Equipamiento
- Barbell
- Parte del cuerpo
- Chest
- Tipo
- Strength
The barbell bench press is a foundational upper-body strength exercise that primarily builds the chest (pectoralis major), with strong assistance from the front shoulders and triceps. Performed lying on a flat bench, it lets you load heavy weight, and getting your shoulder position right is the key to pressing safely and powerfully.
Cómo hacer el Chest Bench Press - Shoulders (WRONG-RIGHT)
- 1Lie flat on the bench with your eyes directly under the bar. Plant your feet firmly on the floor for a stable base.
- 2Pull your shoulder blades down and together, then squeeze them flat against the bench so your shoulders sit back, not rounded forward.
- 3Grip the barbell slightly wider than shoulder-width, wrapping your thumbs fully around it so the bar sits over the base of your palms.
- 4Unrack the bar and hold it locked out directly over your chest with your arms fully extended, keeping your shoulder blades pinned.
- 5Lower the bar under control toward the middle of your chest, keeping your elbows tucked at roughly a 45–75° angle to your torso.
- 6Let the bar lightly touch your chest without bouncing, keeping your wrists stacked directly over your elbows.
- 7Press the bar up and slightly back toward your face, driving through your feet and chest until your arms are fully extended again.
- 8Complete your reps, then re-rack the bar safely with control.
Consejos de técnica
- Set your shoulder blades before you unrack: pull them down and back and keep them retracted for the whole set to protect the shoulder joint and create a stable pressing platform.
- Keep your shoulders pressed into the bench rather than letting them roll forward at the bottom — rounded shoulders shift load onto the joint instead of the chest.
- Drive your feet into the floor to add whole-body stability and power (leg drive).
- Use a spotter or set the safety arms in a rack whenever you train close to your limit — this is a heavy free-weight lift and the bar can pin you.
Errores comunes
- Letting the shoulders round forward off the bench at the bottom, which puts the press's weight directly on the shoulder joint and raises injury risk.
- Losing shoulder-blade retraction during the set, which removes your stable base and leaks pressing power into the joint.
- Flaring your elbows straight out to 90°, which combines with poor shoulder position to overload the shoulders.
- Bouncing the bar off your chest, which removes muscular tension and risks rib and shoulder injury.
- Lifting your hips off the bench to force up a heavier weight, which cheats the rep and strains your lower back.
Preguntas frecuentes
What muscles does the barbell bench press work?
It primarily works the chest (pectoralis major), with the front deltoids and triceps acting as synergists to extend the arms and press the bar.
How should my shoulders be positioned on the bench press?
Pull your shoulder blades down and together and keep them pinned flat against the bench for the entire set. This protects the shoulder joint and gives you a stable, powerful base to press from.
Why do my shoulders hurt when I bench press?
Shoulder pain usually comes from rounding the shoulders forward, flaring the elbows out to 90°, or losing shoulder-blade retraction. Keep the shoulders set back and the elbows tucked to around 45–75° to keep the load on the chest, not the joint.
Is it safe to bench press without a spotter?
It can be, but pressing near your limit without help is risky because a failed rep can trap the bar on your chest. Use the safety arms in a power rack or have a spotter ready whenever you lift heavy.
How many sets and reps should I do?
For building strength and size, 3–5 sets of 5–10 reps is a sensible default. Beginners can start lighter on the higher end of that range to groove the movement before adding load.
