Bench Press

Target Muscles

Chest (Pectoralis Major)

Secondary Muscles

Triceps, Front Deltoids

Equipment

Barbell, Bench

Sets/Reps Guidance

Beginners: 3 sets of 8-12 reps. Intermediate/Advanced: 3-5 sets of 4-10 reps depending on goal.

Instructions

Starting Position: Lie flat on the bench with your eyes roughly under the bar. Plant your feet firmly on the floor, arch your back slightly, and grip the bar slightly wider than shoulder-width.

Movement: Unrack the bar and lower it under control to your mid-chest. Press the bar back up until your arms are fully extended, keeping your wrists straight and elbows at roughly a 45-degree angle to your body.

Breathing: Inhale as you lower the bar, exhale forcefully as you press it back up.

Common Mistakes

Bouncing the bar off the chest instead of controlling the descent.
Flaring the elbows out to 90 degrees, which stresses the shoulders.
Lifting the hips off the bench to generate momentum.

Safety Considerations

Always use a spotter or safety bars when lifting heavy.
Warm up the shoulders and chest before working sets.
Stop if you feel sharp shoulder pain — this is different from normal muscle fatigue.

Frequently Asked Questions

A grip slightly wider than shoulder-width is a good starting point for most lifters. Adjust slightly based on comfort and shoulder mobility.

It is a highly effective compound movement, but not strictly required — dumbbell presses and push-ups can also build chest strength and size effectively.

Related Exercises

Push-Up