Bench Press
Primary Muscles
Chest
Secondary Muscles
TricepsFront Delts
Equipment
BarbellBench
Difficulty
Intermediate
How to Perform
- Lie flat on the bench with your feet firmly on the ground. Grip the barbell slightly wider than shoulder-width.
- Unrack the barbell and position it directly above your chest with arms fully extended.
- Lower the bar slowly to your mid-chest, keeping elbows at about 45 degrees from your body.
- Press the bar back up explosively to the starting position, fully extending your arms.
Pro Tips
- Keep your shoulder blades retracted and squeezed together throughout the lift.
- Drive your feet into the floor to create a stable base.
- Don't bounce the bar off your chest—use a controlled tempo.
Common Mistakes
- Bouncing the bar off your chest instead of controlling the descent.
- Flaring elbows too wide, which stresses the shoulder joints.
- Lifting your hips off the bench during heavy reps.