Bench Press

Bench Press

The bench press is a compound exercise that targets the push muscles of the upper body. This exercise is typically done with a barbell, but can also be done with dumbbells or a machine.

Instructions

How to perform a Bench Press:

Lie flat on your back on the workout bench with the top of your head slightly past the rack.  Your feet should be flat on the floor on either side of the bench. Grasp the barbell with an overhead grip so that your arms are slightly wider than shoulder width apart.
  • Lie flat on your back on the workout bench with the top of your head slightly past the rack.  Your feet should be flat on the floor on either side of the bench. Grasp the barbell with an overhead grip so that your arms are slightly wider than shoulder width apart.

    Lie flat on your back on the workout bench with the top of your head slightly past the rack. Your feet should be flat on the floor on either side of the bench. Grasp the barbell with an overhead grip so that your arms are slightly wider than shoulder width apart.

  • Remove the barbell from the rack by pushing the barbell up with completely straight arms. This is the starting position for this exercise.

    Remove the barbell from the rack by pushing the barbell up with completely straight arms. This is the starting position for this exercise.

  • Bend your elbows and lower the barbell toward your chest.

    Bend your elbows and lower the barbell toward your chest.

  • Continue to lower the bar until it lightly touches your chest. It should not hit your chest or bounce off it.

    Continue to lower the bar until it lightly touches your chest. It should not hit your chest or bounce off it.

  • Straighten your arms directly up, pushing the barbell up and away from you.

    Straighten your arms directly up, pushing the barbell up and away from you.

  • Continue to push the weight up until your arms are completely straight.

    Continue to push the weight up until your arms are completely straight.


 Questions

View or ask questions about Bench Press form, technique, or anything else.