Illustration of a man doing a barbell bench press

The bench press is the best lift for building a powerful chest. It’s also great for bulking up your triceps and the fronts of your shoulders, making it a great overall lift for improving your aesthetics.

The bench press is one of our Big 5 bulking lifts, and in this article, we’re going to go over the best strategies for integrating it into your bulking routine. This article has nothing to do with powerlifting or even powerbuilding, just with using the bench press to becoming bigger, stronger, and better looking.

Benching for Size, Strength, and Aesthetics

Illustration of a man doing a barbell bench press with an arch.
Build a chest that lures people in yet also has the strength to push them away.

Muscles Worked in the Bench Press

The bench press is the most popular bodybuilding lift. And with good reason. It’s a great exercise for building muscle:

  • Compoundedness: The bench press does a good job of stimulating our chests, shoulders, and triceps, and works them all fairly hard (although our chests are often the limiting factor and thus get the largest growth stimulus).
  • Range of motion: The bench press works our chests and anterior delts through a large range of motion. Furthermore, when our chests are stretched out at the bottom of the lift, that’s also when the moment arms are the longest, which is awesome for building muscle.
  • Heaviness: Having our backs pinned up against a bench puts us in a good position to load up the barbell with a ton of weight. Much better than a push-up, anyway.
  • Progressive overload: The barbell bench press allows us to gradually increase the load by small increments (unlike push-ups). Plus, given that we can generally bench press quite a bit of weight, adding small plates increases the load by a very small percentage of what we can lift (unlike pec flyes).

However, if you look at the sheer amount of muscle being stimulated, the bench press becomes less impressive:

Fortunately, the muscles that we can build with the bench press are totally rad. Ever since bigger chests started to come into vogue in the 50s, they’ve become an essential part of an aesthetic physique.

And for building a big chest, the bench press is fantastic.

The bench press is the biggest and heaviest lift for your chest, and it’s no secret that it’s the best exercise for developing the beefy muscles in our lower and mid-chests.

The bench press is also awesome for your upper chest. Now, that’s a bit of a contentious claim. There are a lot of people who think that the bench press is subpar for upper-chest development. That’s simply not true.

If we look at EMG research on the upper chest, we see that the incline bench press and the flat bench press stimulate the upper chest almost identically. As I said, though, we may as well include some incline bench pressing as an assistance exercise. That’s going to help strengthen our bench press and overhead press, and it’ll add in a bit of welcome redundancy for our upper chests.

The bench press is also okay for your side delts. There was one study comparing exercise machines versus free weights. It found that if you’re benching with barbells or dumbbells, your side delts need to stabilize the weight. Does that make the bench press a great exercise for your side delts? Nope. You won’t challenge your side delts enough to stimulate much muscle growth either way. But it’s a bit of extra shoulder volume, and we’ll take it.

When it comes to your triceps, the bench press isn’t a great exercise. Most people aren’t going to see good triceps growth just from benching. Furthermore, the bench press won’t stimulate the long head of the triceps—the biggest head—enough to provoke much growth.

So although the bench press doesn’t stimulate as much overall muscle growth as the other Big 5 lifts, what it does do is valuable. It earned its spot.

Is that a pun? I don’t know.

How to Bench for Chest Growth

However, despite its popularity, the bench press can be an incredibly frustrating lift. Chances are that if one of your lifts is lagging behind, it’s the bench press. And if a muscle group is lagging behind, it’s your chest.

Tons of intermediate lifters have missing chests.

Sometimes our chests lag behind simply because we don’t bench enough. If we look at Starting Strength and StrongLifts 5×5, they squat twice as often as they bench. They also program the squats ahead of the bench press, meaning that our best energy is going toward the squat, not the bench press. Not surprisingly, that results in much more quad growth than chest growth.

But it’s also notoriously hard for people to fully engage their chests while bench pressing. The chest is the biggest and strongest muscle in the bench press, which means that getting strong at the bench press should be a reliable way to increase our chest size. And it is. You won’t see a small chest on someone who can bench 315 pounds.

Unfortunately, as we try to build a bigger bench press, it’s common for our shoulders to be our limiting factor. And if our shoulders are shouldering the load, that prevents our chest from getting a proper growth stimulus, which prevents us from building a big bench press. There are a few things we can do to fix that:

  • Bench in a moderate rep range: as we’ll cover below, benching in lower rep ranges can prioritize shoulder and triceps growth over chest growth. If you’re having trouble building a bigger chest, try benching for sets of 8+ reps.
  • Bench with a moderate-to-wide grip: as we’ll cover below, benching with a narrower grip shifts the emphasis to the shoulders and upper chest and away from the big muscles in our mid chests.
  • Get a deep stretch: try to get a deep stretch on your chest at the bottom of the bench press, which will help to stimulate extra muscle growth.
  • Don’t bounce the barbell off the chest: the best part of the bench press for growing the chest is the very bottom, so make sure that you aren’t making that part easier by bouncing the barbell off your chest. If anything, you’ll want to bench with a brief pause on your chest.
  • Switch to the dumbbell bench press: the barbell bench press can be an amazing lift for the chest, but if you’ve tried everything and it’s still not working for you, the dumbbell bench press is a good alternative. It combines the pressing motion of the bench press with the squeezing motion of the dumbbell fly, working your chest in both ways at once.

For more, we’ve written an entire article about the best lifts for growing a lagging chest. We even have an entire program dedicated to bringing up stubborn chests:

Workout program for guys with stubborn chests.

But the very first place to look is at your bench press technique. And I don’t just mean how good your technique is, I also mean which technique you use. Different styles of the bench press naturally emphasize different muscle groups. Let’s go over the different ways of bench pressing.

Bench Press Grip Width

A standard bench press is done with your grip about 1.5x your shoulder width and your elbows flared to about 45 degrees, like so:

Illustration of a man doing a barbell bench press with standard grip width and elbow flare.
Standard bench press grip width and elbow flare.

This grip width puts your chest, shoulders, and triceps into great positions to press the weight up, and it uses a larger range of motion, allowing for good overall muscle growth. As a result, this is the technique you’ll see in programs like Starting Strength.

Now let’s compare this against a wide-grip bench press, which is typically done with your index finger on the grip rings (81cm apart) and your elbows flared out as wide as you can safely go (around 80°), like so:

Illustration of a man doing the barbell bench press with a wide grip width and elbow flare.
Wider bench press grip width with greater elbow flare.

The elbow flare is kept well under 90 degrees, keeping the lift fairly safe for the shoulders. The elbows are also kept underneath the hands, which keeps our triceps at least somewhat involved in the lift.

This is the technique that you’ll see a lot of bodybuilders and powerlifters using. In fact, you’ll see a lot of the thinner powerlifters using an even wider grip, often referred to as an ultra-wide bench press. The rationale is that the wider grip minimizes the range of motion and shifts more of the emphasis to our pecs, allowing powerlifters to lift more weight and bodybuilders to prioritize chest growth. Is that true? Let’s see.

First, let’s look at which muscles are best able to contribute to the lift.

Diagram showing muscle activation in standard versus wide-grip bench press.

What we’re seeing here is that in the standard bench press, the diagonal muscle fibres of our upper chests and shoulders are in a better position to lift. Then, with the wide-grip bench press, the horizontal muscle fibres in our mid and lower chests are better able to contribute.

Diagram of the moment arms in the standard versus wide grip bench press.

The next thing we can do is compare the moment arms. What we see here is that the standard bench press creates longer moment arms between our collarbones and the barbell, making the lift harder on our shoulders and upper chests. Then, with the wide-grip bench press, we see that the moment arms between our sternum and arms are a little bit longer, making the lift a bit harder on our mid and lower chests.

What this means is that with a standard grip width, the lift is quite hard on our shoulders and upper chest, and so we’re more likely to be limited by those muscles, and so they’re more likely to get the bulk of the hypertrophy stimulus. With the wide-grip bench press, on the other hand, we’re more likely to be limited by our mid and lower pec strength, sending more of the growth stimulus to our pecs.

Finally, we need to consider where most of our muscle mass will come from. In this case, it’s the mid and lower parts of our chests that are the beefiest:

We have far more muscle fibres that connect to our sternums (our mid and lower chest) than to our collarbones (upper chest). Our mid and lower chests are far larger and have a far greater potential for growth. When people are struggling to gain mass in their chests, it’s because they’re having trouble activating their mid and lower chests.

Using a wider grip is usually better for our chests. It gives our chest muscles the best leverage, and it also stops our shoulders from being a limiting factor. As a result, most bodybuilders use a wide grip to bulk up their chests, and most powerlifters use a wide grip to bench more weight. Plus, thinner and taller lifters tend to prefer the wide-grip bench press because it shortens the range of motion, cancelling out our lanky arms and thinner ribcages.

On the other hand, using a wider grip will also bring the barbell higher up on your chest, creating a smaller moment arm for your delts, and thus making it a poor variation for bulking up your shoulders. The other downside is that when we flare our elbows, our shoulder blades (scapulae) flare as well. If our elbows are tucked to 30 degrees, we have almost no flare in our shoulder blades. If we flare our elbows to 80 degrees, we have 20–30 degrees of flare in our shoulder blades. The further our shoulder blades flare, the harder they are to tuck, making it harder to get into a sturdy bench press position. As a result, the wide-grip bench press is more of an advanced bench press variation.

If you have a stubborn or lagging chest, and if you don’t have any shoulder pain, then the wide-grip bench press may serve you well. That way you have a true chest exercise in your program. Just be warned that if your chest is lagging behind, you’ll be weaker with a wider grip. After all, it relies on your chest strength. You’ll need to be patient with it. Also keep in mind that if it’s beating up your shoulders, you’re going too wide. Best to choose a grip width that’s easier on your joints.

Now, it’s up to you whether you want to bring up your weaknesses or double down on your strengths. Some guys with strong triceps and shoulders want to double down on that by using a narrower grip. That approach won’t help you build a bigger chest, though.

Similarly, some guys with dominant chests like to use an extremely wide grip in order to lift heavier and eke out even more chest growth. As you can imagine, that’s not great for shoulder or triceps development.

For bulking up, the best approach is to favour a style of the bench press that reduces the disparity between our chest and shoulder stimulation. If your chest is your limiting factor, then consider using a narrower grip and tucking your elbows a bit more. That way you’ll bring your shoulders into the lift. On the other hand, if your chest isn’t even tired at the end of a hard set, then you’ll probably benefit from a wider grip that makes the lift easier on your shoulders. In either case, a more moderate grip is usually best. We can default to somewhere in the middle of the two extremes.

Should You Bench With an Arch?

As a general rule of thumb, lifting with a larger range of motion is better. This is especially true with the bench press. A recent study had the participants doing either full range-of-motion reps or partial reps for ten weeks. At the end of those ten weeks, they tested their strength in all ranges of motion.

Normally, you’d expect lifters to be best at what they’d trained for. You’d expect the group who had been training partials to be best at doing partials. Their muscles would be less versatile, yes, but they’d still be stronger at the specific range of motion they were training in. That wasn’t the case.

The group who was using a full range of motion not only had the most versatile strength, they also had the most specialized strength. They were stronger at doing partial reps than the groups who had been training partial reps.

There may be a simple explanation for this. Using a full range of motion is known to build more muscle. Not surprising, then, that the group who was using a larger range of motion built more muscle mass, and thus gained the most overall strength.

Where this gets interesting is how you define a full range of motion on the bench press. Touching your chest is one definition of a full range of motion, sure, but what about using an arch? The bigger your arch, the smaller the range of motion. Or what about using a wider grip? That, too, would limit the range of motion.

This is where our proportions come into play:

Lanky lifters have a much larger range of motion.

If we look at the lifter on the left, we see that having shorter arms and a barrel chest shortens the range of motion and changes the shoulder angle. That specific point in the lift, with the upper arms parallel to the floor, has the longest moment arms and is the most common sticking point in the bench press. If this stubby dude arches his back, he’ll be shortening the moment arms and increasing how much weight he can lift. Great for powerlifting, not so great for building muscle.

If we look at the lifter on the right, we see that having longer arms and a shallower ribcage lengthens the range of motion and drops the arms down past the sticking point. The sticking point, then, will be when the barbell is a few inches above his chest. That’s not a bad thing. Not only does he have an increased range of motion, but he also has the chance to build a bit of momentum before reaching his sticking point.

However, the details matter. It’s possible that this starting position is so deep that his shoulders are shifting out of a strong position. It’s possible that benching this deep is going to either force this guy to use much lighter weights or, worse, cause shoulder pain.

If you’re a naturally lanky guy (as I am), and benching with a flat back angers your shoulders (as it does for me), then you can fix it by using an arch, like so:

Ideally, we still want a nice stretch on our pecs at the bottom of the bench press. It’s that bottom part of the lift, as our pecs are contracting while stretched out under a heavy load, that stimulates the most chest growth.

But if you’re a lanky guy, you’ll probably get a great stretch on your pecs even with a modest arch. And that arch will keep our shoulders in a better position to press more weight more safely, which more than makes up for any lost range of motion.

How Many Reps Should You Do?

How many reps you do on the bench press depends on what your goals are. If you’re benching to increase your 1-rep max, you’ll probably want to use a lower rep range, whereas if you’re benching to build a bigger chest, you’ll likely want to bench in a moderate rep range.

  • 3–5 reps: benching for 3–5 reps is great for improving your 1-rep max but isn’t ideal for stimulating muscle growth. Plus, keep in mind that building bigger muscles will ultimately make you stronger.
  • 6–10 reps: benching for 6–10 reps is great for increasing both muscle size and strength, and makes for a good default for most people.
  • 11–15 reps: benching for 11–15 reps is great for stimulating muscle growth, but it’s a bit harder to translate it into a 1-rep or even 5-rep max. On the bright side, though, it might be better for emphasizing chest growth, as we’ll cover below.

If pec activation is near-max from the first rep of a set, even with moderate loads, training heavier (say, in the 5-8 rep range) may simply be sacrificing the number of highly stimulating reps you can accomplish for your pecs over the course of a workout.

Greg Nuckols, MA, from Stronger by Science.

To make things more interesting, though, there’s also an EMG study that found that chest activation is maximal right from the first rep of a 10-rep set, and then from there on out, as the pecs fatigue, the triceps and shoulders start to kick in. As Greg Nuckols, MA, speculates, if you’re trying to maximize chest growth, it might help to bench for 9+ reps, which will give your chest a greater number of stimulating reps.

The other implication of this study is that if you’re trying to increase your 1-rep max, the triceps are a big part of that. The lower the rep range, the more important triceps strength becomes. That would explain why so many people swear by skullcrushers for improving their bench press strength.

Bench Press Alternatives

The Push-Up

The bench press is a unique lift in the sense that the bodyweight alternative is in some cases quite a bit better than the barbell version. Push-ups are an incredible lift for bulking up our chests, shoulders, triceps, and even serratus muscles. Until we can do a good twenty repetitions, push-ups are even better than the bench press in many ways. And it’s only once we can do more than around forty deficit push-ups that the bench press starts to become the better lift.

With push-ups, we get all the benefits of the bench press, but we also have our shoulder blades flying free (instead of pinned into the bench). That larger range of motion is better for our chests and shoulders, and it also bulks up our serratus muscles (which are the muscles covering our ribs):

Illustration of the serratus anterior muscles.

Of course, as we get stronger, regular push-ups stop being challenging enough. Once we’re doing more than forty repetitions per set, our muscular endurance starts to be challenged more than our muscular strength, and they stop being ideal for stimulating muscle growth. At that point, we can elevate our hands with handles or weight plates to increase the range of motion (deficit push-ups). That will stretch out our chests at the bottom of the lift, making it even better for building bigger pecs. But eventually, we’ll grow too strong for that, too.

Illustration of a man doing a deficit push-up.
The mighty deficit push-up.

At that point, we can switch to weighted push-ups. But those won’t last forever either. There are only so many plates you can stack on our backs before push-ups are more like playing Jenga than lifting weights. And even a weighted backpack can only hold so many books.

From there, we can switch to using resistance bands. But, again, eventually, those resistance bands are going to become more trouble than they’re worth. At that point, as any good judge would say, it’s time to approach the bench.

The Dumbbell Bench Press

The dumbbell bench press is the best variation for guys with stubborn chests. While pressing the dumbbells up, your chest will need to fight to keep the dumbbells from falling away to the sides, making it a combination of a bench press and a chest fly.

Overall, it has a few advantages over the barbell bench press:

  • It’s the best bench press variation for growing a stubborn chest.
  • You don’t need safety bars or a spotter.
  • You can lift with a large range of motion.
  • It builds fantastic stabilizer muscle strength, allowing near-perfect strength transference to the barbell bench press.

There’s no major downside to the dumbbell bench press, except that it doesn’t tend to be as good for the triceps, and you probably won’t be able to move as much overall weight. Your chest won’t care, though, and the barbell bench press isn’t that great for your triceps anyway. Either way, you’ll still need some accessory lifts to bulk up your triceps.

Another minor disadvantage is that it’s hard to get heavier weights into the starting position, making it harder to lift in lower rep ranges. But so long as you stick to sets of 8+ reps, no problem. (And if your goal is to gain muscle size, you don’t need to dip into lower rep ranges unless you want to. Moderate reps are great for gaining both muscle size and strength.)

Assistance Lifts

The Close-Grip Bench Press

The close-grip bench press is done with your grip only slightly outside shoulder width and your elbows tucked in close to your sides, like so:

Illustration of a man doing the close grip bench press.

This narrower grip shifts emphasis away from your chest and onto your shoulders. It also uses the largest range of motion and keeps tension on your triceps for the greatest amount of time, making it great for bulking up your arms.

The Pause Bench Press

Paused bench presses are exactly like regular ones, just with a 1-second pause with the barbell on your chest. In fact, if you have a history of powerlifting, then this is the standard way of benching.

Paused bench presses are used in powerlifting to stop guys from bouncing the barbell off their chests, which is considered cheating. We don’t really care if you’re cheating on your lifts, we just care about helping you gain more muscle and strength. But in this case, the pause does offer some muscle-building advantages.

The bottom portion of the bench press is the part that’s the hardest on your pecs, especially if you’re using a wider grip. Then, as you press the barbell up, your triceps start to contribute more. By bouncing the bar off your chest, you may be making the lift substantially easier on your pecs, perhaps by bouncing through your sticking point, or perhaps just by reducing the range of motion that they need to work through.

If you pause on your chest, then, you can make the bench press harder on your chest. That’s not great for everyone. Some people already fail the bench press due to their chest strength. But if you’re having a hard time building your chest with the bench press, this could be a great assistance lift.


Dips are one of the best assistance exercises for the bench press because it trains all the relevant muscles through a large range of motion while allowing your shoulder blades to fly free. This will not only bulk up your prime movers, but it will also strengthen your serratus anterior muscles, which is going to help keep your shoulders healthy as you get stronger.

This makes dips good for a few things:

  • Bulking up your pecs, shoulders, and triceps.
  • Strengthening your serratus anterior muscles.
  • Helping to keep your shoulders healthy and pain-free.
  • Improving your shoulder mobility and chest flexibility.

This makes dips surprisingly similar to push-ups, except that dips are much easier to load up heavier (by using a dip belt), making them a great exercise for stronger guys.

The Incline Bench Press

If your upper chest is lagging behind, the incline bench press is a good way to give it a bit of extra love. The incline press is also a great shoulder exercise, though, and the steeper the incline is, the more your shoulders will take over. If your goal is to grow your chest, you’ll want to set the bench up at a 15–30° angle.

The Reverse-Grip Bench Press

If your upper chest is really lagging behind, you may want to consider the reverse-grip bench press. If you use a fairly wide grip, the angles will match the line of pull of your upper-chest muscle fibres.

However, using a reverse grip makes it more likely that you’ll drop the barbell, meaning that you should really only do this lift if you’re safely nestled underneath some sturdy safety bars.

The Feet-Up Bench Press

This is a bench press done with your feet resting on the bench. It removes leg drive, forces you to use lighter loads, minimizes back arch, and seems to be a great overall mass-builder for your chest, shoulders, and triceps.

If your bench press is going smoothly but you just need a bit of extra volume, you can mix these into your bench press routine as a slightly lighter assistance lift.

The Floor Press

The floor press is a popular assistance lift for the bench press that works great for stocky guys. However, it doesn’t work nearly as well for guys with longer arms or shallower ribcages given that it limits the range of motion by so much.

Still, if you have sore shoulders from benching, it might be worth a try. Benching from the floor might give your shoulders the stability they’ve been craving.

Accessory Lifts

Of all the big compound lifts, the bench press may be the one that benefits the most from additional accessory lifts. It’s a great lift for bulking up our chests, shoulders, and triceps, but without including some isolation lifts, we’re unlikely to get even growth in those muscles.

The Chest Problem: most guys will get great chest development from the bench press, but depending on your anatomy and lifting technique, it’s possible that your shoulders will bear the brunt of the load instead. The best way to solve that is to adjust your technique to emphasize your chest: use a wider grip or switch to dumbbells. However, that isn’t always a full solution, especially if your chest has been lagging behind awhile now. In that case, choose accessory lifts that emphasize your chest, such as dumbbell flyes, cable flyes, machine flyes, or the pec deck machine.

The Shoulder Problem: some guys are so chest-dominant that their shoulders don’t see much growth from the bench press. In that case, we can switch to a narrower grip with less elbow flare, making the moment arms shorter for our chests and longer for our shoulders. However, if the bench press doesn’t do a great job of bulking up our shoulder muscles, that’s actually okay. We have the overhead press to take care of your shoulders.

Based on the studies that measured muscle growth in the triceps and the pecs, it seems that the bench press is 78% more effective for the pecs than the triceps!

Menno Henselmans, MSc

The Triceps Problem: by far the biggest problem with the bench press is the fact that it’s so bad at stimulating growth in our triceps. The good news is that lagging triceps are easy to fix with accessory lifts. If we pop in some skullcrushers or triceps pushdowns alongside our bench pressing, the problem vanishes. For an example of that, we can look at the results of a recent study:

Graph showing triceps growth from doing the bench press and triceps extensions.

We see a small amount of triceps growth from doing the bench press, but we get more than double the amount triceps growth if we add in some triceps extensions, such as skullcrushers, pushdowns, triceps kickbacks, or overhead extensions. Even if we forego the bench press altogether, triceps extensions are nearly twice as effective as the bench press (for our triceps).

Illustration of man doing the overhead dumbbell triceps extension.
The Overhead Triceps Extension.

The other neat thing about this study is that it highlights the importance of exercise order. It doesn’t have that much impact on the growth of our triceps (shown above), but if we tire ourselves out with triceps extensions before we do our bench pressing, then our triceps become the limiting factor in our bench press, and we can cut our chest growth in half:

Graph showing chest growth from the bench press.

This is all to say that the bench press is an amazing bulking lift, but it really pays to add in some accessory lifts to bring up the muscles that aren’t being fully stimulated by it. And for most people, the best accessory lifts for the bench press are the triceps isolation exercises.

  • Skullcrushers (aka lying triceps extensions): these are similar enough to the bench press that the muscle and strength you develop will transfer over quite well, but they put a tremendous amount of emphasis on the short (lateral and medial) heads of your triceps.
  • Triceps Pushdowns: These are great for thickening up your triceps, which is important if you’re having trouble locking out your bench press or if you notice that your triceps are lagging behind (which is common if you favour the wide-grip or dumbbell bench press).
  • Landmine Presses: These are a great lift for bulking up your shoulders and upper chest while letting your shoulder blades roam wild. This makes them a great accessory for guys who are looking for more shoulder stability and strength. (You’ll need special equipment for these.)
  • Dumbbell or Cable Flyes: These are a simple exercise that will help to bulk up your pecs. Get a nice pec stretch at the bottom and a firm pec contraction at the top. That large range of motion will be great for growing your chest.
  • Pec Deck Flyes: These are what life is all about. There’s nothing better than a good pec deck machine. They keep constant tension on your chest throughout the entire (huge) range of motion while also providing the stability that you need to load up the machine quite heavy. (I’m seriously tempted to buy one of these for my home gym.)

Now, it’s worth pointing out that neither the bench press nor any of these accessory lifts are any good at bulking up the long heads of our triceps. To better target them, we could include overhead triceps extensions. But since the long heads of our triceps are irrelevant to our bench press performance, they don’t really fit in this article. They’re better categorized as an accessory lift for the overhead press.

Bench Press Strength Standards

How much can the average man expect to bench press? If you’re new to lifting and you’ve never done a barbell bench press before, you might be able to lift somewhere in the neighbourhood of 135 pounds for a single repetition, according to the data collected by ExRx. Mind you, according to data collected by the CDC, the average man is 5’8 and 197 pounds, with a BMI of 30, making him obese. If you’re taller or lighter than that, you may find that you aren’t able to lift quite as much.

Most people already have enough muscle mass to bench press more than 135 pounds, it’s just that they aren’t very good a the lift yet. But with a couple months of practice, the average novice lifter can bench press around:

  • 175–185 pounds as their 1-rep max.
  • 160 pounds for 5 reps.
  • 150 pounds for 8 reps.
  • 140 pounds for 10 reps.

As you continue gaining muscle size and strength, your bench press numbers will climb ever higher. After a year of serious training, the average man can bench:

  • 215-235 pounds as their 1-rep max.
  • 185–205 pounds for 5 reps.
  • 170–185 pounds for 8 reps.
  • 160–175 pounds for 10 reps.

And if you keep pushing closer to your genetic potential, the average man can expect to front squat:

  • 290–335 pounds as their 1-rep max bench press.
  • 250–290 pounds for 5 reps.
  • 230–270 pounds for 8 reps.
  • 215–250 pounds for 10 reps.

Now, to be fair, if you go to the typical gym, you won’t be seeing guys benching 335 pounds very often. But if you really want to become strong, you should be able to achieve these bench press strength standards, even if you started off quite skinny. It just takes work.

If you’re interested in powerlifting, you can train for and test your 1-rep max. But if you’re interested in gaining muscle size and improving your general health, testing your rep maxes is probably wiser. By testing your rep maxes, you’ll have just as good of an idea of how strong you are, but you won’t need to train for it or peak for it, you can just take your working sets to failure. It’s easier, it won’t distract you from your regular training, and there’s a lower risk of hurting your shoulders and decapitation.

For more on strength standards, we have an article on how much the average man can lift.


The bench press is a compound lift that will bulk up our chests, shoulders, and triceps. Problem is, we might have trouble getting even development in those three muscle groups. It’s more likely that our triceps will lag behind, but occasionally it can be our chests or shoulders that refuse to grow.

The first solution is to use a grip width that evens out our limiting factors. If benching pumps up your chest but doesn’t do much for your shoulders or triceps, then try a slightly narrower grip. On the other hand, if benching leaves your chest feeling fresh, try going wider. The trick is to feel it as evenly as possible in all three muscle groups, ideally while still having our chests be the limiting factor.

When it comes to the bench press arch, keep it modest. Our goal isn’t to shorten the range of motion so that we can lift more weight, our goal is merely to keep our shoulder joints feeling strong and safe. We should still try to have a nice stretch on our chests at the bottom of the lift.

The bench press, more than most other lifts, benefits from assistance and accessory lifts. Chest flyes are great for boosting chest growth, the incline bench press is great for improving upper chest and shoulder growth, and skullcrushers are essential for bulking up our triceps.

Cover illustration of the Outlift intermediate bulking program for naturally skinny guys.

If you want a customizable workout program (and full guide) that builds these principles in, then check out our Outlift Intermediate Bulking Program. If you liked this article, you’ll love the full program.

Shane Duquette is the co-founder and creative lead of Outlift, Bony to Beastly, and Bony to Bombshell, and has a degree in design from York University in Toronto, Canada. He's personally gained sixty pounds at 11% body fat and has nine years of experience helping nearly ten thousand skinny people bulk up.

Marco Walker-Ng is the co-founder and strength coach of Outlift, Bony to Beastly, and Bony to Bombshell, and is a certified trainer (PTS) with a Bachelor's degree in Health Sciences (BHSc) from the University of Ottawa. His specialty is helping people build muscle to improve their strength and general health, with clients including college, professional, and Olympic athletes.

How to build 20 to 30 pounds of muscle in 30 days. Even if you have failed before


  1. John A'Vant on June 11, 2020 at 9:46 pm

    I read your article on benching and your chest training recommendations and found it very consistent with my routine for over 25-years. However, due to my age (60 yoa), I only perform the chest routine once per week to include triceps, dips, and close-grip bench. That said, I used to compete in drug-free competitions for years in the 165 lb class (bench only). I refrained from competing in squats because I enjoyed running too. That said, I held the Men’s Rhode Island record with a 385 bench (supportive bench shirt) for over ten years. Now, I do a lot of cross training and running due to my age, but I can still bench (1 rep. Max.) 300 lbs. However, younger guys in the gym are usually shocked when they see me benchpress and often inquire about prior shoulder injuries due to my age. They are surprised when I tell them that I have never had any shoulder injuries or problems. They become more surprised when I tell them that I haven’t done incline bench presses in over thirty years. Many years ago, I saw too many guys in the gym sustain serious and chronic shoulder injuries by overtraining their shoulders with the incline bench and using excessive weight. However, I do a lot of conventional shoulder weight training and pullups. I also read an article written by an individual who held the world record in the 198 Ib class who hadn’t done incline benching in over 5-years. That said, I always tell the young guys that I was able to maintain my health and still able to maintain a rigorous training routine because I was always committed to being drugfree.

    • Shane Duquette on June 12, 2020 at 8:31 am

      That’s amazing, John! A 385-pound bench press at 165 is insanely strong—wow!

      That’s interesting about avoiding the incline bench press. I don’t use the incline bench press either. I think the strength curve and range of motion of the flat bench press are better, even for the shoulders and upper chest. With that said, though, I hadn’t heard anything about it increasing injury risk until you told me just now. I’m going to take a closer look at it.

      I’m with you on the value of being drug-free, absolutely. We’re natural, too. Although without any bench press records.

      Thank you so much for the comment!

      • John A'Vant on June 12, 2020 at 3:15 pm

        Thank you for the compliments. Like I said, I’ll be turning 60 in a couple of months and observed a lot of overly enthusiastic people in the gym who overtrain certain muscles, injure themselves, and stop weight-training altogether. Based on my experience, I just try to provide some common sense training tips and helpful guidance. Due to COVID-19 and my age, my wife does not want to go back to the gym, so I’ve begun rebuilding a garage gym with only the essentials. I sold or donated my equipment several years ago because gyms became so inexpensive. This morning, at 5 AM, I completed a routine consisting of several sets of sit-ups (30 per set), along with stretching, and a 180 pull-ups/180 pushups routine that is completed within 32 minutes. I then ran 3.5 miles in the neighborhood to complete the workout; I was done for the day. I try to run 3-4 times per week to maintain my cardio training. If possible, I do highly recommend pull-ups and chin-ups routines. It supplements many other exercises and strengthens your core. I’ve been under 170 lbs for 35 years and still feel healthy and motivated. Just remember, when to speak with someone who has sustained chronic shoulder injuries (rotator cuff), ask them if they performed a lot of heavy incline benching sets throughout the years. Good luck and stay positive.

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