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Bench press

VeryWellFit: "The bench press helps build many muscles in the upper body. You can do this exercise with either a barbell or dumbbells. Perform bench presses regularly as part of an upper-body workout for increased strength and muscle development." [ID: bench_press]

Instructions

First time: Do 1 set, 10 reps, starting with a lighter weight

Steps:

  1. Draw your shoulder blades back behind you to keep from pressing with rounded shoulders.
  2. Grasp the barbell using an overhand grip, placing your thumbs on the outside of your closed fist. Your arms are slightly wider than shoulder-width apart and the angle of your upper arms is about 45 degrees to the body.
  3. Exhale as you press the bar above your chest, extending your arms.
  4. Inhale while lowering the bar to your chest, at the nipple line. Lower the bar so it is just above your chest.
Details

By FAR, the most common bench press mistake: too much weight, too early.

DB chest press is a similar exercise, db_chest_press.htm

Little help

Video: Bench press demo by CrossFit, www.youtube.com/watch?v=SCVCLChPQFY

Article: "How to Do a Bench Press" by VeryWellFit, www.verywellfit.com/how-to-do-the-bench-press-exercise-3498278

Video: "Bench press for beginners" by Bowflex, www.youtube.com/watch?v=676GkswmHRY

Article: Lots of details on good bench press form here, "How to Use Leg Drive in the Bench Press" by Legion, legionathletics.com/leg-drive-bench-press


Image source: CrossFit video, www.youtube.com/watch?v=SCVCLChPQFY