FITBODY Exercise Library · Chest
Bench Press for Women
The bench press is one of the most effective upper body exercises for building chest, shoulder, and triceps strength. This guide covers both the barbell and the Smith machine bench press, with the form and safety pointers women over 40 need to build strength without strain.
Why Women Over 40 Should Bench Press
The bench press is not just for powerlifters. For women, it is a fantastic way to increase upper body strength, improve posture, and sculpt the chest and shoulders. It also builds functional strength that carries over to daily life, from lifting and pushing to carrying groceries. Women in their 40s and beyond gain even more from it, since strength training like this helps maintain muscle mass and supports bone density as part of an overall wellness plan.
- Bone density. Strength training can help offset the natural decrease in bone density that comes with age, which supports long term bone health.
- Functional strength. A stronger upper body makes everyday pushing and lifting easier and safer.
- Better posture. Strengthening the chest and shoulders helps you stand taller and counter rounded shoulders.
- Confidence and capability. Learning to press with good form is empowering and opens the door to the rest of your strength training.
Barbell vs. Smith Machine
If you are new to the bench press, the two most popular options are the barbell and the Smith machine. Both are effective, but they differ in stability and control.
- Barbell bench press. A free weight barbell requires balance and control, which builds functional strength and works your stabilizer muscles. It rewards good form and benefits from a spotter on heavier lifts.
- Smith machine bench press. A guided bar within a fixed path offers more stability and control, which makes it easier to hold your form and a good choice when training alone.
How to Bench Press with Proper Form
Whether you use a barbell or a Smith machine, good form is what keeps the movement safe and effective.
Keep your elbows at about a 45 degree angle, not flared straight out to the sides. With the women I coach, tucking the elbows slightly protects the shoulders and keeps the work in the chest. Start lighter than you think, since a controlled press with good form beats a heavier one you have to grind out.
What Muscles Does the Bench Press Work?
The bench press is a compound push that trains the chest, shoulders, and triceps together. It is led by the pectoralis major, the large muscle of the chest. For a closer look at that muscle, see this pectoralis anatomy overview. Pressing strength fits naturally into a broader strength training plan for women over 40.
See the full muscle breakdown
- Pectoralis major: the large chest muscle that drives the press by bringing the arms together and forward.
- Anterior deltoids: the front of the shoulders, which assist the press.
- Triceps: straighten the elbows to complete the press at the top.
- Stabilizers: with a free barbell or dumbbells, the shoulder and upper back muscles work to control the bar path.
Sets and Reps
Match your sets and reps to your goal, and choose a weight you can press with control for every rep.
| Goal | Sets | Reps |
|---|---|---|
| Strength and muscle | 3 to 4 | 6 to 10 |
| Toning and endurance | 2 to 3 | 12 to 15 |
| Overall fitness | 2 to 4 | 8 to 12 |
Rest 60 to 90 seconds between sets. Prioritize form over weight, warm up with lighter sets or resistance bands, and use a spotter for heavier barbell lifts.
Dumbbell Bench Press Alternative
Dumbbells are a great alternative to a barbell, especially for beginners or anyone with shoulder concerns. They allow a greater range of motion and help you find and correct side to side muscle imbalances, and many women find them an easier way to ease into pressing before adding a barbell. If you do not have a bench, a dumbbell chest press from the floor is a great place to start.
Bench Press Variations
Incline Bench Press
Pressing on an incline with a barbell or dumbbells targets the upper chest and shoulders more, which helps create a balanced chest.
Decline Bench Press
A decline focuses more on the lower chest and is a good way to vary your training.
Single Arm Dumbbell Bench Press
Pressing one arm at a time adds a balance component that further engages the core stabilizers.
Smith Machine Bench Press
The guided bar path adds stability, which makes the Smith machine an excellent tool for focusing on form or training on your own.
Common Mistakes to Avoid
- Flaring the elbows too wide. Keep your elbows at about 45 degrees to protect the shoulders and keep the work in the chest.
- Arching the back too much. A small natural arch is fine, but an exaggerated arch strains the spine, and your glutes should stay on the bench.
- Bouncing the bar off your chest. Lower with control and press without using momentum.
- Going too heavy too soon. Prioritize form over weight and build up gradually.
- Skipping the warm up. Prepare your muscles and joints with lighter sets or bands first, and use a spotter for heavy lifts.
Bench Press FAQs
Do I have to lift heavy on the bench press?
No, you do not need to lift heavy to benefit from the bench press. Many women, especially those new to the movement or in their 40s, do well starting with lighter weights to build strength and confidence in their form. The goal is a weight you can control through the full movement without straining your joints. As your form and strength improve, you can add weight gradually. Controlled reps with good technique will always serve you better than heavy, sloppy ones.
What is the difference between the barbell and Smith machine bench press?
The main difference is stability. The Smith machine guides the bar along a fixed path, which offers more control and can feel safer, especially if you are training alone or newer to pressing. The barbell is a free weight, so it asks more of your stabilizer muscles and builds more functional strength. Neither is better across the board, they simply suit different goals and comfort levels. I often start women on the Smith machine or dumbbells and progress to the barbell as their confidence grows.
Can I use dumbbells instead of a barbell for the bench press?
Yes, dumbbells are an excellent alternative and are often a great place to start. They allow a greater range of motion and help you find and correct side to side muscle imbalances. Dumbbells are also gentler on the shoulders for many women, which makes them a good option if you have any shoulder concerns. If you do not have a bench, a dumbbell chest press from the floor works well too. Many women ease into pressing with dumbbells before moving to a barbell.
Should I keep my back flat on the bench?
No, a small, natural arch in your lower back is ideal, rather than pressing your back completely flat. A slight arch takes strain off the spine and puts you in a stronger pressing position. What you want to avoid is the exaggerated arch you see in competitive powerlifting, and you should keep your glutes on the bench throughout the lift. Lifting your glutes off the bench creates instability and raises the risk of injury. Aim for stable and natural, not flat and not extreme.
What should I do if I feel shoulder pain during the bench press?
If you feel shoulder pain, stop and check your form first, since the usual culprits are flaring the elbows too wide or arching the back too much. Tucking your elbows to about 45 degrees and retracting your shoulder blades often solves it. Switching to dumbbells can also be gentler on the shoulders. If the pain continues, it is worth having a fitness professional or physical therapist check your technique. Never push through sharp or persistent shoulder pain.
References
- Saeterbakken, Atle H., et al. “A Comparison of Muscle Activity and 1-RM Strength of Three Chest-Press Exercises with Different Stability Requirements.” Journal of Sports Sciences, vol. 29, no. 5, 2011, pp. 533-538, doi.org/10.1080/02640414.2010.543916.
- Luczak, Joshua, et al. “Shoulder Muscle Activation of Novice and Resistance Trained Women during Variations of Dumbbell Press Exercises.” Rehabilitation Research and Practice, vol. 2013, 2013, article 612650, doi.org/10.1155/2013/612650.
Train With An Expert
Want a Plan Built Around You?
I’m Julie Lohre, an IFBB Fitness Pro and certified personal trainer and nutrition specialist. For more than 20 years I have helped women over 40 get stronger, leaner, and more confident through personalized online coaching built around their real lives.