Bench Press
Muscles worked
Instructions
- 1Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- 3After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, place the bar back in the rack.
About Bench Press
The barbell bench press is the king movement for building the chest, backed by the front shoulders and triceps. Lying on a flat bench, feet anchored and a slight natural arch, you lower the bar under control to the lower chest, elbows at about 45°, then push it back to straight arms. It is the reference for assessing and building upper-body strength. Keep the shoulder blades squeezed and depressed, the bar path stable, and never bounce the bar off the chest. To progress safely without a spotter, use the rack's safeties or stay within a rep margin.
check_circleBenefits
- check_circleBuilds overall chest mass and pushing strength
- check_circleAllows heavy loading and long-term progressive overload
- check_circleStrengthens the shoulders and triceps at the same time
lightbulbExecution tips
- lightbulbRetract your shoulder blades and pin them to the bench
- lightbulbLower the bar to nipple line with elbows near 45 degrees
- lightbulbKeep your feet planted firmly for stability
- lightbulbNever bounce the bar off your chest
warningCommon mistakes
- warningLifting the glutes off the bench to cheat the lift
- warningFlaring elbows to 90 degrees, stressing the shoulders
- warningLowering too fast without control
- warningLetting the wrists bend backward under load
helpFrequently asked questions
How many reps should I do for strength?expand_more
For pure strength, work in the 3 to 6 rep range; for muscle growth, aim closer to 8 to 12 reps.
What grip width should I use?expand_more
A grip slightly wider than shoulder width targets the chest well, while a close grip shifts load onto the triceps.
Should I arch my back on the bench press?expand_more
A slight natural arch is normal and healthy: it stabilises the shoulders and brings the chest closer to the bar. An extreme arch (bridge), however, is a powerlifting technique for the experienced — for most, keep the hips in contact with the bench.
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