Bench press


Major muscles used

  • Pectorals (Chest)
  • Deltoids (Front)
  • Triceps

Performing the bench press

  • Lie on a bench press.
  • With your back flat on the bench, grip the barbell with palms facing up and about 8-12 inches wider than shoulder-width.
  • Lift the barbell off the rack to the starting position, which is straight above your face, your arms extended fully.
  • Slowly lower the barbell until it touches the lower edge of your chest.
  • Your elbows should be pointed out while the rest of your body remains in position.
  • Slowly raise (push) the barbell to the starting position while flexing (squeezing together) your chest.

Be careful

Don't arch your back or bounce the bar off your chest. Let the bar down slowly resisting the weight.

Hints and tips

  • Always use a spotter (someone to watch you and aid you when necessary) during the bench press.

Alternative exercises to the bench press

Courtesy of, your Online Personal Trainer


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