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🏋️ Compound Intermediate

Bench Press

A classic compound exercise that targets the chest, shoulders, and triceps.

Muscle Groups

Chest Shoulders Triceps

Equipment Needed

Barbell Bench

The bench press is one of the most popular and effective exercises for building upper body strength and muscle mass.

How to Perform

  1. Setup: Lie flat on a bench with your feet firmly on the ground. Grip the barbell slightly wider than shoulder-width.

  2. Unrack: Lift the bar off the rack and hold it directly above your chest with arms fully extended.

  3. Lower: Slowly lower the bar to your mid-chest, keeping your elbows at about a 45-degree angle from your body.

  4. Press: Push the bar back up to the starting position, fully extending your arms.

  5. Repeat: Perform the desired number of repetitions.

Tips

  • Keep your shoulder blades squeezed together throughout the movement
  • Maintain a slight arch in your lower back
  • Don’t bounce the bar off your chest
  • Use a spotter when lifting heavy weights

Variations

  • Incline Bench Press: Targets upper chest
  • Decline Bench Press: Targets lower chest
  • Dumbbell Bench Press: Allows greater range of motion
  • Close-Grip Bench Press: Emphasizes triceps