1 / 4Bench Press
The main barbell lift for a stronger chest, with shoulders and triceps helping. It lets you add weight steadily week by week.
ChestTricepsShoulders
- Level
- Intermediate
- Equipment
- Barbell, Bench
- Main muscle
- Chest
- Also works
- Triceps, Shoulders
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Lie on the bench with your eyes under the bar and feet flat on the floor.
- 2Grip the bar slightly wider than shoulder width and unrack it.
- 3Lower the bar to your mid-chest with elbows at about 45°.
- 4Press the bar back up until your arms are straight.
Common mistakes
- Bouncing the bar off the chest
- Lifting the hips off the bench
- Pressing with the elbows flared at 90°
Tips
- Pull your shoulder blades back and down before you unrack
- Lower the bar to mid-chest under control
- Use a spotter or safety bars when you go heavy
Questions
How much should a beginner bench?
Start with the empty bar to learn the movement, then add a little weight each week while every rep stays clean.
Should my feet be on the floor?
Yes, flat on the floor. Pushing through your feet keeps you stable on the bench.
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