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Bench Press

Bench Press is a beginner compound barbell exercise that mainly works your chest, with help from your shoulders and triceps.

💪 Chest🏋️ Barbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Bench Press: starting position
Starting position
Bench Press: end position
End position

How to do the bench press

  1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
  2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
  3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
  4. Repeat the movement for the prescribed amount of repetitions.
  5. When you are done, place the bar back in the rack.

Muscles worked

Primary: ChestSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Bench Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Chest PressMachine · BeginnerPush UpBodyweight · BeginnerNeck PressBarbell · IntermediateDumbbell Bench PressDumbbell · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the bench press work?

It mainly works your chest; your shoulders and triceps assist.

How many sets and reps of bench press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the bench press good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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