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Chest Bench Press - Butt (WRONG-RIGHT)

Chest Bench Press - Butt (WRONG-RIGHT)

The chest bench press is a classic compound exercise that primarily targets the muscles of your chest, particularly the pectoralis major. This exercise also engages your shoulders, triceps, and even your core muscles for stability. However, it is important to note a common mistake that many people make during this exercise – lifting their butt off the bench. The wrong form involves lifting your butt off the bench, which can be detrimental to your overall performance and even increase the risk of injury. When you lift your butt, you lose stability and compromise the effectiveness of the exercise. It also shifts the focus away from your chest muscles and places unnecessary strain on your lower back. To perform the bench press correctly and maximize the benefits, ensure that your back, glutes, and feet stay firmly planted on the bench and the floor throughout the movement. Maintain proper form by keeping your shoulder blades squeezed together, your chest out, and your core engaged. Remember, performing the chest bench press with the correct technique is vital to get the most out of this exercise. It not only targets your chest muscles effectively but also helps you build upper body strength and improve your overall physique. Stay focused on maintaining a stable and controlled movement to reap the numerous benefits of this classic exercise.


  • Lie down on a flat bench, with your feet flat on the ground and your buttocks positioned at the edge of the bench.
  • Grasp the barbell with an overhand grip that is slightly wider than shoulder-width apart. Make sure your wrists are straight and your thumbs are wrapped around the bar.
  • Unlock the barbell from the rack and hold it over your chest with your arms fully extended. This is the starting position.
  • Lower the barbell slowly towards your chest by flexing your elbows. Keep your elbows at a 45-degree angle to your body and your upper arms parallel to the ground.
  • Pause for a brief moment once the barbell touches your chest.
  • Push the barbell back up to the starting position by extending your elbows. Exhale as you push the weight up.
  • Repeat the movement for the recommended number of repetitions.
  • When you finish your set, carefully rack the barbell back onto the rack.

Tips & Tricks

  • Maintain proper form by ensuring that your feet are firmly planted on the ground.
  • Engage your core muscles throughout the exercise for stability and support.
  • Keep your chest lifted and your shoulder blades squeezed together to optimize chest activation.
  • Don't forget to warm up before attempting heavy bench presses to prevent injuries and prime your muscles.
  • Gradually increase the weight you lift over time to avoid plateaus and continue making progress.
  • Incorporate variations of the bench press, such as incline or decline bench, to target different angles of the chest muscles.
  • Focus on controlled and slow movements, both during the eccentric (lowering) and concentric (pushing) phases of the exercise for optimal muscle engagement.
  • Ensure that your grip width is appropriate for your comfort and goals. A wider grip may target the chest more, while a narrower grip may engage the triceps further.
  • Implement a balanced training program that includes exercises for the back, shoulders, and arms to maintain muscular balance and prevent imbalances or postural issues.
  • Allow for adequate rest and recovery between chest workouts to allow your muscles to repair and grow.


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