Why the Bench Press Feels So Hard—And How to Get Stronger

Reported by Women's Health Magazine.

The barbell bench press has a reputation problem — at least among women. Between the intimidating rack setup, the sea of experienced lifters nearby, and the very real possibility of getting pinned under a loaded bar, it's no wonder so many women skip it entirely. But avoidance isn't the answer, and according to Women's Health Magazine, the reasons the move feels so brutal are rooted in both biology and culture — not some inherent limitation on what women can lift.

The physiological reality: women simply carry less upper-body muscle mass than men, and that gap is most pronounced in exactly the muscles the bench press demands — chest, shoulders, triceps. Rachelle Reed, PhD, exercise physiologist and Head of Scientific Research and Science Communication at Therabody, puts it plainly: the sex difference in lean mass is especially pronounced in pressing muscles, which is a big reason the movement feels disproportionately hard early on. Add in the fact that building a bigger chest doesn't exactly rank high on most women's aesthetic goals, and you've got a move that's easy to deprioritize. The problem? Upper-body pressing strength pays off everywhere — hauling laundry, carrying groceries, lifting kids. And the barbell, with its built-in stability advantage over dumbbells, is still the most effective tool for building that strength.

Four Fixes That Actually Move the Needle

The bench press is far more technical than it looks, and small form errors quietly kill progress. First: use your entire body. Drive your heels into the floor, squeeze your glutes, pull your shoulder blades together and down into the bench before you ever touch the bar. That full-body tension isn't extra — it's the foundation that makes your chest powerful enough to actually press. Second: plant your feet. Feet dangling, splayed, or tucked under the bench rob you of stability and power. If you can't reach the floor flat-footed, stack plates or risers underneath. Third: find your forearm-perpendicular grip. Lie back, bring the empty bar to your sternum, and adjust your hands until your forearms are at a 90-degree angle to the floor. That's your setup — not whatever spacing feels easiest in the moment.

The last fix is the one most people skip: practice bailing safely. Knowing how to escape a failed rep changes everything about how confidently you load the bar. The best scenario is a spotter — a friend, a training partner, or even a stranger at the gym who agrees on a clear verbal cue before you start. No spotter? Leave the collars off. If you get stuck at the bottom, tilt the bar and let the plates slide off one side, then the other. Practice it light before you go heavy, and suddenly the scariest part of the bench press becomes manageable.

Getting strong at the bench press isn't about becoming a powerlifter — it's about showing up to a technically demanding movement, learning it properly, and refusing to write yourself off before you even start.

Read the original at Women's Health Magazine.