How to do a Bench Press: Bench Press for Women

Finding the bench press is a bit baffling? Feeling a little shaky on your push-ups? Don't worry, everyone starts somewhere. That’s why we’re here with your guide to help you understand, perform and tailor these effective upper body exercises to ensure you feel comfortable and confident whatever your starting point

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Benefits of the Bench Press and Push-ups

Both push-ups and the bench press are effective exercises for building upper body strength, however they do have some key differences. Push-ups are often deemed as the 'bodyweight bench press' because of their close resemblance. They are convenient, versatile, and require no equipment—ideal for home workouts or when travelling. Push-ups engage your core, promoting balance and stability, while also strengthening the upper body in particularly your chest, shoulders and triceps.

On the other hand, the bench press is a staple in most weight training programs and for good reason too. Whilst targeting the same main muscle groups, as the push-up (chest, shoulders and triceps), this exercise is very effective in helping you gain muscle mass as well as increasing strength. This is because it allows for heavier weights and specific workload adjustments, giving you a clear path for progression and a significant way to measure your strength gains over time

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How To Push-Up & Bench Press Correctly

Push-ups

1. Start in a high plank position—hands planted firmly on the ground, shoulder-width apart, wrists inline with your shoulders and elbow, back flat, core engaged.
2. Bend and send your elbows back and down, Lowering your body until your chest nearly touches the floor. Squeeze your core and glutes to help keep your back straight.
3. Push into your hands to help drive your body back up, extending your arms fully.

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‍Bench Press

1. ‍‍Lie back on a flat bench, the bar should be inline with your eyes.
2. Grab the bar with hands slightly wider than shoulder-width apart, using an overhand grip. Hold the bar straight over your chest with arms fully extended.
3. Lower the bar slowly until it skims the middle of your chest.
4. Push the bar back to the starting position explosively as you breathe out. That’s one rep

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‍Fine-Tuning Your Push-Ups ‍

If regular push-ups feel too tough then, try doing them on your knees or with your hands on an elevated surface. As you get stronger, you can transition to the standard form.

Want a bigger challenge? Try elevating your feet or adding some weight on your back. You can also mix up your hand positions for a bit of variety and extra muscle engagement.

Tailoring Your Bench Press‍

For beginners, start with light weights or even a guided bar on a Smith machine. As you grow stronger, you can start adding more weights to the bar.

Looking for a new challenge? Try changing the angle of the bench or the width of your grip. Dumbbell bench press is another great option that can engage more stabilising muscles and offer a greater range of motion.

Remember, it's not a sprint, it's a marathon. Keep at it, keep showing up and soon enough, you'll be a push-up and bench press pro!

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