Bench Press
The bench press lowers a barbell to your chest and presses it back up while you lie on a flat bench, working your chest most, with help from your front delts and triceps.
ChestBarbellCompoundBoth sidesFlat bench
How to do a bench press
- Lie on a flat bench with your eyes under the bar and your feet flat on the floor.
- Grip the bar a little wider than shoulder width with your thumbs wrapped around it. Straighten your arms to lift it clear of the hooks, then bring it forward over your shoulders.
- Lower the bar to your lower chest, elbows at about 45° from your body.
- Press the bar back up until your arms are straight over your shoulders.
- After your last rep, keep your arms straight and move the bar back until it touches both rack uprights, then lower it into the hooks.
Tips
- Set the rack safeties just below chest height, or train with a spotter.
- Squeeze your shoulder blades together and keep them on the bench.
Common mistakes
- Bouncing the bar off your chest.
- Lifting your hips off the bench.
Bench Press muscles worked
Main: Chest; also: Front delts, Triceps.
Sets and reps
3 × 8–12
Alternatives
FAQ
How wide should my grip be on the bench press?
A little wider than shoulder width, so your forearms are about vertical when the bar touches your chest.
Bench press or dumbbell bench press?
The barbell lets you lift the most weight; dumbbells let each arm move on its own path. Both build the chest.