Bench Press
Bench Press is a compound strength exercise primarily targeting the chest. Secondary muscles: Triceps, Shoulders. Equipment: Barbell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Lie flat on a bench with your feet firmly planted on the floor, shoulder-width apart.
- 2Grip the barbell slightly wider than shoulder width with your wrists straight and stacked over your elbows.
- 3Retract your shoulder blades and create a slight arch in your upper back for a stable pressing surface.
- 4Unrack the bar and position it directly over your shoulders with arms fully extended.
- 5Lower the bar in a controlled arc to your mid-chest (roughly nipple line), keeping elbows at about 45 degrees.
- 6Pause briefly with the bar lightly touching your chest — do not bounce.
- 7Press the bar back up in a slight arc toward the rack position, driving through your chest and triceps.
- 8Lock out at the top, reset your brace, and repeat for the desired number of reps.
Tips & Form Cues
- ✓Keep your shoulder blades retracted and depressed throughout the entire lift.
- ✓Drive your feet into the floor to create leg drive and a stable base.
- ✓Maintain a slight arch in your lower back — flat back pressing can stress the shoulders.
- ✓Wrap your thumbs around the bar (no suicide grip) for safety.
- ✓Use a spotter or safety pins when training near failure.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Bench Press work?
Bench Press primarily targets the chest. Secondary muscles include Triceps, Shoulders.
What equipment do I need for Bench Press?
Bench Press requires barbell.
Is Bench Press good for beginners?
Bench Press is rated intermediate difficulty. Some experience is recommended.
Is Bench Press a compound or isolation exercise?
Bench Press is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.