Bench Press
The bench press is a fundamental upper body exercise that primarily targets the chest muscles while also engaging the shoulders and triceps. It's one of the most popular exercises in strength training and bodybuilding.
Video Tutorial
Form Reference Images
Target Muscle Groups
Benefits
Step-by-Step Guide
Position Yourself
Lie flat on the bench with your eyes under the bar. Plant your feet firmly on the floor. Your body should have 5 points of contact: head, upper back, lower back, left foot, and right foot.
Grip the Bar
Grip the bar slightly wider than shoulder-width. Your forearms should be vertical when the bar is at chest level. Wrap your thumbs around the bar.
Set Your Shoulders
Pull your shoulder blades together and down. Create an arch in your lower back while keeping your glutes on the bench. This creates a stable pressing platform.
Unrack the Bar
Take a deep breath and unrack the bar with straight arms. Move it directly over your shoulders. Lock out your elbows.
Lower the Bar
Lower the bar to your chest in a controlled manner. Tuck your elbows at about 45 degrees from your body. Touch your chest lightly - don't bounce.
Press Up
Drive the bar back up by pushing your chest into the bar. Press the bar in a slight arc back to the starting position over your shoulders. Exhale at the top.
Complete Your Set
Repeat for desired reps. After your last rep, carefully rack the bar by moving it back over the uprights.
Common Mistakes & Fixes
Mistake: Bouncing the bar off chest
Fix:
Touch your chest lightly with control. The stretch reflex can lead to injury.
Mistake: Flaring elbows too wide
Fix:
Keep elbows at 45-degree angle to reduce shoulder stress.
Mistake: Losing shoulder blade retraction
Fix:
Maintain tight upper back throughout the entire movement.
Mistake: Feet not planted firmly
Fix:
Drive through your feet to create leg drive and stability.
Mistake: Arching too much or too little
Fix:
Find your natural arch - your lower back should be off the bench but glutes should stay down.