All exercises
Bench press
The main upper-body pressing lift. A stable back and a controlled bar path matter more than the weight.
- Starting point
- Muscles worked
- Chest, Front shoulders, Triceps
- Equipment
- Barbell, flat bench, rack
How to do it
- 1
Lie on the bench with your eyes under the bar and your feet flat on the floor.
- 2
Grip the bar a little wider than shoulder width. Squeeze your shoulder blades together and down.
- 3
Unrack the bar and hold it over your shoulders with straight arms.
- 4
Lower it under control to your lower chest, elbows about 45° from your body.
- 5
Press back up and slightly towards your face until your arms are straight.
What to think about
- “Bend the bar”
- “Keep your shoulder blades in your back pockets”
- “Drive your feet into the floor”
Common mistakes
- Bouncing the bar off your chest
- Flaring the elbows out to 90°
- Lifting your hips off the bench