Bench Press Exercise is one of the best upper body exercises that you can do if you want to improve your muscle strength and also for muscle endurance improvements. But how really important is this exercise and how will you benefit from it? As we further understand this exercise, we will also know how it is done properly. So let’s start!

Bench Press and Its Importance

Bench Press is mainly for the purpose of building the muscles of the upper body and increasing the strength of your pectoral muscles, shoulders and arms. It is a compound exercise that works your chest and shoulders. It is also considered one of the exercises you can do best if your goal is strength and muscle building.

It is as important as other exercises because it helps in developing the stability of your upper body in general that will help you with your daily activities preventing injuries and body sores.

Muscles Involved During Bench Press

When you perform bench press exercises, you mainly work with 3 main parts of the muscles such as:

  • Pectoralis Major – which originates from the breastbone, ribs and clavicle (or commonly known as collarbone) and was attached to the upper part of the arm bone.
  • Triceps – this muscle lies at the back of your arm and this is the strong muscle that straightens and stabilizes the elbow. 
  • Biceps – the muscle in your upper arm and responsible for the flexes of your arm at the shoulder and forearm at the elbow
  • Anterior Deltoid – originates from the clavicle and scapula (or what we call the shoulder blades). This is used to move the arm forward and to the side as it stabilizes the joints in your shoulders during movements

Kinesiology at Evergreen: How To Do Bench Press Exercise?

Benefits of Bench Press Exercise

Since this exercise involve several muscle groups, you may benefit a lot from this exercise such as:

  • Increase upper body strength
  • Improved bone health
  • Helps in stabilizing your body
  • Builds muscle mass and strength
  • Burns more calories
  • Better mood and sleep
  • Helps in your body composition

How to Do Bench Press? 

If you are new and want to try bench press for the goal of building muscle and increasing strength, it is better that you have a professional guide to do the exercise properly. In this way, you may prevent injuries that might be acquired due to beginner’s mistakes. Incase no one is available or if you are alone with your machine or equipment, make sure to follow some of these tips and steps in performing this exercise:

What you need: Barbell or Dumbbells | Flat Bench

  1. Lie your back on a flat bench⁠
  2. Grip a barbell with hands slightly wider than shoulder width⁠
  3. The bar should be directly over the shoulders⁠
  4. Keep your hips on the bench and your feet firmly on the ground⁠
  5. Keep your core engaged and your spine in neutral position⁠
  6. Slowly lift the bar off the rack⁠
  7. Lower the bar to your chest allowing elbows to bend out to the side⁠
  8. Perform 5 to 10 reps depending on weight used⁠

Personal training is one of the key factors to really achieve your wellness goals. Especially for those beginners who would really like to build their muscle and develop great strength for your upper body. Take into consideration Kinesiology and Personal Training sessions with Evergreen.

At Evergreen, we have professionals who are well trained and fully knowledgeable of how these exercises could help you, and which part of your body is needed and necessary based on the goal that you want to achieve. By these sessions, you will also learn how to perform these exercises safely and without having the risk of injuries when you do different exercises.

See Bench Press Video by our Kinesiologist, Sarah Park


Strengthen your upper body and enjoy the daily tasks without being hindered by weak and sore muscles.

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