💪 Bench Press
The king of chest exercises. Lie on a flat bench, grip the barbell slightly wider than shoulder-width, lower it to your chest, and press it back up.
Upper BodyIntermediateBarbell4 × 8
How to do the Bench Press
- Lie flat on the bench with eyes under the bar
- Grip the bar slightly wider than shoulder-width
- Unrack the bar and hold it above your chest with arms straight
- Lower the bar slowly to your mid-chest, elbows at about 45 degrees
- Press the bar back up to the starting position
- Keep your feet flat on the floor and back slightly arched
Form tips
- Keep your shoulder blades pinched together throughout
- Don't bounce the bar off your chest
- Drive through your feet for stability
- Control the descent — 2-3 seconds down
Muscles worked
Pectoralis Major, Anterior Deltoid, Triceps
When to be cautious
- Shoulder impingement
- Recent rotator cuff injury
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