Variations — what changes
Standard grip
Hands a little wider than shoulder width (forearms roughly vertical at the bottom).
Balanced chest, shoulders and triceps. The default for most people.
Wide grip
Hands noticeably wider than standard.
Shorter bar path and a bit more chest. Puts the shoulders under more stress, so build into it slowly.
Close grip
Hands about shoulder width, elbows kept closer to your sides.
More triceps and front shoulder, longer range of motion. You'll usually lift less. Going narrower than shoulder width mostly just strains the wrists.
Incline (30–45°)
Bench tilted up, bar touches higher on the chest.
More upper chest and front shoulders.
Decline
Bench tilted down, bar touches lower on the chest.
Lower chest, shorter range; often feels easier on the shoulders.
Floor press
Lie on the floor; your upper arms stop on the ground.
Cuts off the bottom of the lift — more triceps, good for lockout strength or cranky shoulders.
Smith machine
Bar runs on fixed rails.
No balancing, so you can focus on pushing — but the fixed path doesn't suit everyone.
Setup
- Eyes under the bar, feet flat and planted, slight arch in the upper back.
- Pull your shoulder blades back and down, as if tucking them into your back pockets. Keep them there the whole set.
- Grip the bar with your wrists stacked over your elbows, not bent back.
Doing the rep
- Lower the bar to your lower chest / nipple line, elbows about 45–70° from your body, not flared straight out.
- Touch lightly, then press up and slightly back toward your face.
- Drive your feet into the floor; keep your butt on the bench.
Common mistakes
- Elbows flared to 90° — puts the shoulder in a bad spot.
- Bouncing the bar off the chest.
- Shoulder blades drifting forward as the set gets hard.
Stop if something hurts sharply. When you're learning a lift, start light and film a set from the side to check it.
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