Chest · Quick demonstration
Bench Press
Build your chest and pressing strength with a stable setup and a controlled press.
Two points to remember
Target muscles
Chest (pectorals)
Also works: Triceps and front shoulders
How to do it
- Lie on a flat bench. Keep your feet firmly on the floor and your head, upper back, and hips supported. A small, comfortable lower-back arch is enough.
- Grip the bar a little wider than your shoulders, with your thumbs wrapped around it. Unrack carefully and keep your wrists stacked over your forearms.
- Lower the bar slowly toward your mid-to-lower chest. Let your elbows angle slightly toward your sides rather than straight out.
- Press the bar up until your arms are straight. Keep your hips on the bench and repeat with control.
Set your feet. Stay steady. Press with control.
Use a spotter or correctly positioned safety supports when pressing a bar.
Common mistakes
- Bouncing the bar off your chest or rushing the lowering phase.
- Flaring your elbows straight out or letting your wrists bend far back.
- Lifting your hips or forcing an exaggerated lower-back arch.
