- Place your hands on a bench slightly wider than shoulder-width apart.
- Walk your feet back until your body forms a straight line.
- Brace your core and squeeze your glutes.
- Keep your head in a neutral position.
- Bend your elbows and lower your chest toward the bench.
- Keep your elbows around 45 degrees from your body.
- Lower under control until your chest is close to the bench.
- Push through your hands to return to the starting position.
- Keep your hips level throughout the movement.
- Repeat for the desired number of repetitions.
PT Will Duru’s Perspective
The bench press-up is one of the best starting points for building upper-body strength.
I like this exercise because the bench reduces the amount of bodyweight you have to press. This helps you build strength while keeping better form.
Add bench press-ups to your training if you want stronger chest, shoulders, triceps, and core control before progressing to full press-ups.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds chest strength
- Strengthens the shoulders and triceps
- Improves core control
- Helps beginners progress to full press-ups
- Reduces load compared to floor press-ups
- Requires minimal equipment
- Works well for home and gym workouts
Why Train the Chest?
The chest helps you push, press, and control upper-body movement.
Training your chest can help:
- Build upper-body strength
- Improve press-up performance
- Improve bench press strength
- Support stronger shoulders and triceps
- Improve pushing power
- Build a stronger-looking upper body
What Type of Workout Does This Exercise Fit Into?
The Bench Press-Up works well in:
- Chest workouts
- Push workouts
- Upper-body workouts
- Home workouts
- Beginner strength programmes
- Bodyweight workouts
- Fat-loss circuits
Sample Chest Workout Programme
Beginner Chest Workout
- Bench Press-Up – 3 sets × 8-12 reps
- Elevated Knee Press-Up – 3 sets × 8-12 reps
- Dumbbell Chest Press – 3 sets × 10-12 reps
- Rope Triceps Extension – 3 sets × 12-15 reps
Intermediate Chest Workout
- Barbell Bench Press – 4 sets × 6-10 reps
- Incline Dumbbell Chest Press – 4 sets × 8-12 reps
- Bench Press-Up – 3 sets × 12-20 reps
- Cable Chest Fly – 3 sets × 12-15 reps
- Straight Bar Triceps Pushdown – 3 sets × 10-15 reps
12REPS Coach Recommendation
Place Bench Press-Ups near the start if you are learning press-ups.
Place them near the end if you are using them as a finisher.
A simple push session could look like:
- Barbell Bench Press
- Incline Dumbbell Chest Press
- Bench Press-Up
- Cable Chest Fly
- Straight Bar Triceps Pushdown
Frequently Asked Questions
Are bench press-ups good for beginners?
Yes. They reduce the amount of bodyweight you have to press.What muscles do bench press-ups work?
They mainly work the chest, shoulders, triceps, and core.Are bench press-ups easier than floor press-ups?
Yes. The higher hand position makes the movement easier.How low should I go?
Lower your chest close to the bench while keeping your body straight.How many reps should I perform?
Aim for 8 to 20 controlled reps.
