Women's Health May 15, 2026 0 Comments

Unlock the Untold Secrets Behind Your Struggle with the Bench Press—and Crush Your Limits Like a True Champion

Ever found yourself eyeballing that barbell bench press and thought, “Do I really have to lie under THAT much steel with zero plans for a graceful exit?” Yeah, me too. It’s the ultimate test of guts when you’re just starting out—and let’s be honest, not exactly the friendliest welcome committee in the gym. As women, diving into the bench press can feel like signing up for a challenge that doesn’t always play fair thanks to biology and some lingering gym culture myths. But here’s the kicker: building a strong chest with the bench press isn’t just about pumping iron to look like a superhero. It’s about powering the movements that make everyday life—carrying groceries, lifting kiddos, hauling laundry—actually easier. So, how do you overcome that initial intimidation, dodge the plateaus, and get your first “wheel” under the bar? Stick around—I’m sharing four smart, science-backed tweaks that’ll have you benching better and smarter before you know it. LEARN MORE

5 min read

My name is Cori Ritchey, and I am an exercise physiology nerd turned fitness journalist, and the fitness editor at Women’s Health. When I’m not writing, editing, and researching fitness, I’m teaching it to my personal training and group fitness clients. In my column, Between Sets, I’m pulling back the curtain on the same advice, tips, and ‘aha!’ moments I share with my clients while they’re catching their breath. Stick around for the strategic, science-backed nuggets that’ll help you move better, train smarter, and actually enjoy the process.

When you’re starting out lifting, there’s nothing comfortable about trying out the barbell bench press for the first time. Lying underneath a heavy bar—with no easy way to bail—surrounded by meatheads lifting what seems like impossible amounts… yeah, not exactly welcoming. And while women aren’t predestined to be bad at the chest press, there are many physiological (and cultural!) reasons it’s not high up on the list of favorite exercises.

A lot of women shy away from the bench press specifically because it’s a challenging move that can leave them feeling weak—and nothing is comfortable when you feel weak. “On average, women carry less upper-body lean mass than men, and the sex difference in muscle mass is especially pronounced in the chest, shoulders, and arms, which are the primary muscles involved in pressing movements,” says Rachelle Reed, PhD, exercise physiologist and Head of Scientific Research and Science Communication at Therabody.

Then there’s the aesthetic piece: Having big chest muscles doesn’t exactly hold the same appeal for women as it does for men seeking a superhero chest.

But that doesn’t mean having a strong chest (and a strong bench) isn’t a goal worth chasing. The barbell bench press is one of the gold-standard tests of upper-body strength, and that matters far beyond the gym. It’s a necessity for everyday movement. Think: Carrying a laundry basket, lugging groceries in the house, lifting kids or grandkids in and out of the car.

And when it comes to building upper-body muscle, the barbell still reigns supreme. With both hands attached to one piece of equipment, the setup is a bit more stable than pressing separate dumbbells or kettlebells. That added stability lets you push heavier loads with more confidence. And the heavier you lift, the closer you can get to fatigue or failure—the main driver of muscle growth.

Still, even after you get comfortable under the bar, progress can stall. Hitting that first 45-pound plate can feel like crawling up a mountain (known as getting your first “wheel” or “donut” in the fitness world). But here’s the thing: The bench press is a highly technical lift, and missing a key cue or two can cost you serious strength—and possibly lead to injury. Below, four tips to sharpen your bench press and help you get your first wheel.

4 Tips for a Better Bench Press

Use your whole body.

The bench press is a compound movement, meaning multiple joints and multiple muscles are working at once. You’re building strength not only through the chest, but also through the triceps and shoulders, too. But it’s not just an upper body movement. Sure, you’re lying down and pressing with your arms, so it’s easy to assume the rest of your body is just along for the ride. But bench press form is way more nuanced than that—and it calls for more of your body than most people realize.

Once you’re under the bar, the goal is full-body tension. Drive your heels into the ground. Squeeze your glutes without lifting your hips off the bench. As you grasp the bar, imagine you’re trying to break it in half—this helps pull your shoulder blades together and down into the bench, placing them in a stronger, safer position.

Then, maintain allllll of that tension as you bend the elbows to lower the bar to your sternum, tap your chest, and explode back up. It might sound counterintuitive to use energy in this way, but that tension is exactly what gives you a strong press. Driving your legs into the floor and shoulder blades into the bench creates a sturdy base—and the more solid your base, the more power your chest can provide.

Yes, it’s a lot to think about all at once. But the more you practice, the more it becomes second nature. Give yourself a few slow, super-light sets to lock in the position before you start loading on heavy weight.

Plant your damn feet.

It’s the biggest benching mistake I see: Nobody knows what to do with their feet. Some people have their legs sprawled out like they’re taking a nap, others tuck them way under the bench, and a few even plant them onto the bench itself.

Plant your feet and push them into the floor—full stop. If you’re shorter and can’t reach your whole foot to the ground, grab some step risers or bumper plates to elevate the floor so you can.

This base matters. Solid foot placement gives you more power, stability, and a better chance at all your muscles working together seamlessly.

Find your optimal hand placement.

Everyone’s ideal hand spacing is going to look different. Many choose to take a very wide grip—probably because it feels easier, since a wider grip shortens the range of motion. But, you’ll want to find the hand placement that allows full chest activation.

Here’s how to find it: Lie down on the bench, and bring an empty bar to the base of your sternum. From there, find the hand position that allows your forearm to be perpendicular to the ground. That’s your sweet spot.

Practice proper bailing.

Benching is intimidating for many reasons, but one is particularly obvious: You’re about to lift a very heavy hunk of metal directly over your chest. That’s exactly why practicing proper bailouts (a safe release from the barbell in the event you get stuck under its load) is one of the best ways to get comfortable with the lift. Once you know how to get out safely if you need to, going heavy becomes less scary.

Of course, the best option is to get a spotter. Work out with a friend (it’s a morale boost, too!), or ask a fellow gym-goer to help you. Most people are more than happy to assist, and will likely hype you up while they’re at it. Before you start, agree on a signal for when they should step in. Maybe you say ‘now’ when you know you need help, or they grab the bar if it doesn’t move after five or so seconds. Have them stand above your head, with one hand hover above the bar and one hand hovering below to assist.

But if you exercise from home or can’t find a spotter, there are other options. The easiest bailout I teach all my clients: Leave the weight clips off. That way, if you get pinned at the bottom of a rep, you can simply tip the bar to one side, let the plates slide off, and do the same thing on the other side. Just make sure you practice this tactic with some light weights before really loading up the bar.

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Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men’s Health, HealthCentral, Livestrong, Self, and others.