Bench Press
Horizontal pressing with a barbell: the fundamental free-weight movement for chest strength.
- Sets
- 4
- Reps
- 6-10
- Rest
- 120 s
- Difficulty
- Intermediate
Free WeightsSecondary muscles: Shoulders, Arms
Demonstration
Targeted Muscles
How to Perform
- 01Lie on your back, squeeze your shoulder blades together, feet planted firmly on the floor.
- 02Grip the bar slightly wider than shoulder-width and unrack it.
- 03Lower the bar under control to your lower chest, touching it lightly.
- 04Drive the bar back up powerfully to the starting position.
Form Tips
- Keep your wrists stacked directly over your elbows.
- Always use a spotter on heavy sets.
