💪 Bench Press
The Bench Press is an intermediate upper body exercise that targets the pectoralis major, anterior deltoid, and triceps. 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. It's used to build strength and support general conditioning. Below is how to perform the Bench Press with correct form, plus the benefits, common mistakes, and how many reps to aim for.
Benefits of the Bench Press
- Strengthens and activates the pectoralis major, anterior deltoid, and triceps
- Improves strength
- Great for general conditioning and everyday strength
- Can be done with simple equipment (barbell)
- Performed supine, so it's easy to set up
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
How many reps & sets
A common starting point is 4 sets of 8 reps. Progress gradually and stop if you feel sharp pain.
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
Who should do the Bench Press?
The Bench Press is well suited to intermediate exercisers looking to strengthen the upper body and improve strength as part of general conditioning.
Bench Press — FAQ
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