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Exercise Library / Bench Press

Bench Press

The bench press is a classic chest strength exercise.

Strength Training

What this exercise does

The bench press is a classic chest strength exercise. Lying on a bench, you press a barbell or a pair of dumbbells away from your chest. It also works your shoulders and the back of your arms.

At a glance

Body part
Chest, Arms, Shoulders
Muscles worked
Chest, Triceps, Shoulders
Experience
Intermediate

How to do it

  1. Lie on a flat bench with your eyes under the bar, feet flat on the floor. Or sit with dumbbells on your thighs and lie back.
  2. Grip the bar a little wider than your shoulders. Pull your shoulder blades together.
  3. Lower the weight slowly to your mid-chest, elbows at about 45 degrees.
  4. Press it back up until your arms are straight.
  5. Do 8 to 10 reps with a weight you could lift 3 or 4 more times.

Common mistakes

  • Bouncing the bar off the chest.
  • Lifting your hips or head off the bench.
  • Pressing alone with a heavy weight and no spotter.

Make it easier or harder

Make it easier

Use light dumbbells, or switch to a floor press or push-up.

Make it harder

Add weight gradually, or slow the lowering to a count of three.

Keep it safe

Use a spotter or safety arms on a rack when lifting a barbell. Dumbbells are easier to set down if you get stuck.

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