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
Movement Pattern
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.
Other Chest Exercises
- Bodyweight
Push-Up
Chest
The fundamental bodyweight pushing movement. Chest, front delts and triceps work together.
3 × 10-15Beginner - Bodyweight
Decline Push-Up
Chest
A push-up variation with elevated feet. Shifts the load to the upper chest and shoulders.
3 × 8-12Intermediate - Free Weights
Incline Dumbbell Press
Chest
Dumbbell pressing on a 30-45 degree incline bench: targets the upper chest; the instability also works the core.
3 × 8-12Intermediate