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Bench Press

  • force push
  • level intermediate
  • category upper body
  • movement compound


  • Lie supine on bench and place hands on barbell at shoulder-width or wider.
  • Dismount barbell from rack and position over upper chest
  • Lower weight to chest, then press bar upward until arms are extender.

Tips and Tricks

Keep a tight grip on the bar throughout the movement, in order to maintain tension in the lower arms, upper back and chest.

Keep your chest slightly raised throughout the movement

At the bottom of the movement, the elbows should be at approximately 45 degrees from your sides

Isometrically contract back, hips, glutes and legs throughout the movement to support the weight

When the weight is at the bottom of the movement, drive your feet downward and reverse the movement.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
go back
go front