EXERCISE NAME
How to perform the BENCH press
target: pectoral muscles, arms & shoulders
step by step instructions
Lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder-width.
Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.
Slowly lift the bar off rack, if using, and lower the bar to the chest, allowing elbows to bend out to the side.
Stop lowering when elbows are just below the bench. Press feet into the floor as you push the bar back up to return to starting position.
Perform 5-10 reps, depending on the weight used. Perform up to three sets.
Exercise Variation:
Narrow grip bench press
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
Incline bench press
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
Decline chest press
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri dicam epicurei ea vim. Cum id utinam aliquando. Vix soluta sanctus atomorum in. Ei nostro appareat mea. Justo iracundia eam ei, putant virtute pericula ne pri.
⚠️How to avoid injury⚠️
Get a partner to spot you
The best way to avoid injury is to get a training buddy who can spot you when you perform bench presses.
The set-up
Set the bench up so even if you can't lift the bar up, you can safely slide out from under it. Check that the fasteners are on and the weights are secured properly on both ends.
Warm-up and rest
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Lorem ipsum dolor sit amet
Start with lightweight first
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri di Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet.
Introduce it into your training routine slowly
Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri di Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet.
Tips for Form & Technique:
✅ Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri di Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet.
✅ Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri di Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet.
✅ Lorem ipsum dolor sit amet, invidunt consequat argumentum cum ut, nibh detraxit mandamus at vel, no stet scripta nec. Ferri di Lorem ipsum dolor sit amet. Lorem ipsum dolor sit amet.