Duration required
Focus Area required
 s rest

Bench Press

Key Points:

  • Grip the bar at slightly wider than shoulder width apart.
  • Start with the arms extended, holding the bar above your mid chest.
  • Unlock and lower at a controlled speed down to your chest then press back up to the starting position.

Common Mistakes:

  • Bouncing the bar off your chest.
  • Having elbows flared outwards in line with the shoulders.
  • Wrists losing alignment with forearms.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Shoulders, Triceps
Muscle diagram with the following muscles highlighted Chest, Shoulders, Triceps

Similar Exercises

Select a bar rack height that is just below your wrists when your arms are fully extended.

Position your back in the middle of the bench, with your feet flat on the ground and mid chest under the bar. Grip the bar evenly with your hands just wider than shoulder width apart. Have your fingers and thumbs wrapped around fully and ensure that your wrists are directly aligned with your forearms.

Push the bar up then unlock it from the safeties. In a slow and controlled manner, lower the bar to the middle region of your chest. Once the bar has touched your chest, press up to a point where your arms are almost fully extended. Keep your elbows tucked in at approximately 45-degrees. Your head, shoulders and hips should all remain in contact with the bench throughout the press, When you complete the desired amount of repetitions, re-rack the bar slowly and in a controlled manner.

Avoid having your elbows flared out too far at a 90 degree angle or bouncing the bar off your chest for momentum.

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