Maximize Your Gains: Best Bench Press Exercises for All Fitness Levels

2025-02-21

Introduction

All gym-goers and athletes know this: bench presses are the go-to exercise for building a strong, well-defined chest. But the big question is how—because two key factors make all the difference.

First, dumbbells and barbells work differently when it comes to chest bench workouts. Your choice depends on your goals, and each requires different techniques, grip, and form to get the best results.

Second, it’s not just about pushing the weight up and down. Many lifters—especially beginners—don’t realize that poor bench press technique can shift the load to the wrong muscles. Worse, it can lead to shoulder, wrist, or elbow injuries.

That’s all pain and no gain.

And at P1, we prefer to train for gain.

In this guide, we’re breaking down bench press technique for all levels, from beginners to elite athletes. We’ll cover proper form, grip, hand position, and weight progressions. So get ready to build strength and maximize muscle growth.

But before you grab those dumbbells or bars, let’s talk about why bench exercises are the ultimate chest builders.

Benefits of Bench Exercises

Bench exercises offer real benefits that go beyond just chest gains:

First, they directly target the chest (pectorals), shoulders (deltoids), and triceps. Training these muscle groups together develops upper-body power, helping you with pushing, lifting, and explosive movements. These are a must for football, rowing, basketball, or any other sport of your choice.

Bench exercises are also a key driver of muscle growth in your chest, arms, and shoulders. A well-structured bench press workout helps you build a strong, well-balanced physique.

Bench training also builds functional strength that translates into real-life power. Strong chest, shoulders, and triceps make everyday tasks easier and safer—from lifting groceries to handling physically demanding jobs.

And as a bonus benefit, bench exercises improve posture, core stability, and balance.

Popular Bench Exercises

Let’s start with how to perform bench exercises with perfect technique:

Grip width matters: keep your forearms perpendicular to the floor at the bottom of the lift. Your elbows should stay at a 45-60° angle to prevent unnecessary shoulder strain. Also, keep your wrists straight and aligned with your forearms to avoid excess pressure.
Feet flat & firm: Your legs provide a solid foundation for pressing power. Keep them planted on the floor for better stability and force generation. Also, engage your glutes and core.
Breathing mechanics: Inhale as you lower the weight, then exhale as you press up. This helps engage your core and maintain tight, controlled movement.

Now that we’ve covered the essentials, we’ll break down the best bench press exercises and how to perform them properly.

Flat Bench Press with Dumbbells

The flat dumbbell bench press is a staple for upper-body strength, targeting the chest (pectorals), shoulders (deltoids), and triceps. Compared to the barbell variation, dumbbells allow a greater range of motion and help correct muscle imbalances by forcing each side to work independently.

When pressing, grip matters. Keep the dumbbells deep in your palm with your wrists straight and aligned to prevent strain and maximize power.

How to do it, step by step:

Grab a dumbbell in each hand, lie on a flat bench, and position them above your shoulders.
Engage your upper body: Retract your shoulder blades and keep your chest lifted to create a stable pressing foundation.
Control the descent: Lower the dumbbells slowly toward your chest, keeping your elbows at a 45-degree angle.
Pause at the bottom. When your elbows align with your torso, hold for a second to maintain control.
Press back up. Push the dumbbells upward in a controlled motion, maintaining the same 45-degree angle.
Fully extend your arms at the top, but don’t lock out your elbows to keep tension on the muscles.

Incline Bench Press with Dumbbells

The incline dumbbell bench press shifts the focus to the upper chest (clavicular portion of the pectoralis major), front delts (anterior shoulders), and triceps. This workout helps you build a fuller, more defined chest.

The key difference here? You will need to adjust the bench to a 30-45° angle, to increase shoulder engagement. Also, here is what you need to keep in mind for correct technique:

Keep your form solid, retract your shoulder blades to prevent excess strain and improve chest activation. Keep a slight arch in your back for stability, elbows at 45°, and make sure your feet stay planted for proper leg drive.

How to Do It: Step by Step

Sit on an incline bench with a dumbbell in each hand resting on your thighs.
Get into position: Kick the dumbbells up into place and lie back, keeping them above your shoulders.
Engage your body: Wrists straight, shoulder blades retracted to maintain a strong foundation.
Lower with control: Bring the dumbbells slowly down until your elbows hit 90° at chest level.
Do a brief pause. Keep the tension in your chest before pressing back up.
Press up with control, extend your arms fully but don’t lock out your elbows to maintain muscle tension.

Decline Bench Press with Dumbbells

The decline dumbbell bench press shifts the focus to the lower chest (sternocostal portion of the pectoralis major), triceps, and front delts. It allows for a greater range of motion and it's great for building lower pec strength.

To perform decline bench presses with dumbbells properly, adjust the bench to a 15-30° decline. Keep your elbows at a 45° angle, your wrists neutral, and the dumbbells should slightly angle toward each other during the press. Maintain a stable arch in your back, and lock your feet in place to prevent sliding.

How to do it, Step by Step:

Lie on a decline bench, securing your feet in place, with a dumbbell in each hand.
Get into position: Retract your shoulder blades and press the dumbbells above your chest.
Control the descent: Lower the dumbbells slowly toward your lower chest, keeping your elbows at a 45° angle.
Pause at the bottom: Hold briefly to maximize chest engagement.
Then, push the dumbbells back up with control. Avoid full elbow lockout to keep tension on the muscles.

Dumbbell Flys

Dumbbell flys focus on stretching and contracting the pectoralis major muscles. This isolation chest exercise primarily targets the chest by mimicking a hugging motion.

How to do it, step by step:

Lie on a flat bench with a dumbbell in each hand, palms facing each other.
Extend your arms above your chest, keeping a slight bend in your elbows to protect your joints.
Slowly lower the dumbbells outward in a wide arc until you feel a deep stretch in your chest.
Squeeze & return: – Engage your chest muscles and bring the dumbbells back together.

Barbell Bench Presses

You can do flat, incline, and decline bench presses with barbells too. But there are some differences we need to explain. Dumbbells or barbells? It’s not about which one is better, but how they build your chest differently.

Barbell bench presses let you lift heavier and progress faster. Since both arms push against a stable bar, they’re ideal for building strength and size.

But there’s a trade-off with barbells: less freedom of movement. The fixed wrist and shoulder position can cause discomfort or imbalances, especially if mobility is limited.

Dumbbell bench presses, on the other hand, offer a greater range of motion. This allows for better chest activation and natural wrist rotation, reducing joint strain. Plus, since each arm works independently, they help correct muscle imbalances.

The downside? More stability is required, meaning you won’t lift as much weight as with a barbell.

That said, it’s not really a dumbbells vs. barbells question, you’ll probably train with both. The key is proper form to stay safe and get stronger.

How to Perform Bench Exercises Safely

Whether you’re using dumbbells or a barbell, the fundamentals of good technique stay the same:

Grip matters: Keep your elbows at 45-60° and your wrists straight to reduce strain.
Control every rep: No dropping or bouncing—lower and press with control.
Feet flat & firm: Your legs aren’t just there for balance; they create a stable foundation for pressing power.

Now, let’s go over specific tips for good form when lifting dumbbell and barbells:

Dumbbell Bench Press Tips

Natural wrist movement: Dumbbells allow for wrist rotation. You can slightly turn inward at the top for a better contraction or use a neutral grip if your shoulders feel strained.
Control both sides equally: Since each arm moves independently, focus on keeping your reps even to avoid imbalances.
Get into position safely: Use your knees to lift the dumbbells into starting position instead of straining your shoulders. When finishing, lower them to your thighs first before setting them down.
Maintain a natural arc: Unlike barbells, dumbbells follow a slightly wider path. Lower them just past chest level, then press them up in a smooth arc, bringing them slightly closer together at the top.
Don’t let dumbbells drop too low: This can strain your shoulders. Stop when your elbows are just slightly below chest level.

Barbell Bench Press Tips

Proper Bar path control: Lower the bar to the mid-to-lower chest to prevent shoulder strain. Don’t lower towards your neck or upper chest.
Avoid bouncing the bar: Let the bar lightly touch your chest, don¡t ever press it back up.
Stay locked in: A barbell locks your hands in place, so keep wrist alignment and shoulder flexibility in mind.
Lifting alone? Stay safe: If you don’t have a spotter, set up safety pins or know how to dump the bar safely in case of failure.

Now, let’s break down bench weight progression and reps to help you keep improving.

Bench Weight Progression

Sure, bench weight calculators exist, but real progress comes from a tailored program and expert guidance. At Performance One, our elite personal trainers help you determine the right reps, sets, and weight progression based on your body weight, strength level, and goals.

Most bench press workouts follow a 3-4 set structure, averaging 10 reps per set. But your ideal rep range depends on your experience and strength level.

For barbell lifting, beginners should lift below their body weight and intermediates should aim for around their body weight. Anything above is for advanced and elite lifters.

How to calculate weight progression? To simplify things, we’ll use the average American male (198 lbs) and female (170 lbs) for reference. Your actual progression may vary.

Dumbbell weight progression for men

Beginners: 47 lbs
Intermediate: 103 lbs
Advanced: 141 lbs
Elite: 182 lbs

Barbell weight progression for men

Beginners: 135 lbs
Intermediate: 215 lbs
Advanced: 290 lbs
Elite: 360 lbs

Dumbbell weight progression for women

Beginners: 17 lbs
Intermediate: 52 lbs
Advanced: 78 lbs
Elite: 108 lbs

Barbell weight progression for women

Beginners: 65 lb
Intermediate: 115 lbs
Advanced: 145 lbs
Elite: 185 lbs

Conclusion

So, what are you lifting—barbells or dumbbells? No matter your choice, bench press exercises only work if your technique is solid. Form comes first. Strength follows.

Tracking your progress is just as important. Gradually increasing weight, refining your grip, and adjusting your reps over time will keep you improving and injury-free. Consistency beats lifting heavy with poor form.

Ready to train for real? Book a session at Performance One and get expert coaching to build strength the right way. Let’s get to work!

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