Exercise library
StrengthIntermediate
Bench Press
The bench press is a compound upper body exercise that primarily targets the chest muscles. It's a staple for building upper body strength and mass.
Check my form live- Sets
- 3-5
- Reps
- 5-8
- Rest
- 2-3 min
Technique
How to do it
- 1
Lie on bench with eyes under the bar
- 2
Grip bar slightly wider than shoulder-width
- 3
Plant feet firmly on the ground
- 4
Unrack the bar and position it over your chest
- 5
Lower bar to mid-chest with control
- 6
Touch chest lightly without bouncing
- 7
Press bar back up to starting position
- 8
Keep shoulder blades retracted throughout
Coaching cues
- Maintain slight arch in lower back
- Keep wrists straight and stacked over elbows
- Drive through your feet for stability
- Tuck elbows at 45-degree angle
- Use a spotter or safety bars whenever you go heavy
Common mistakes
- Bouncing bar off chest
- Flaring elbows out too wide
- Lifting hips off bench
- Uneven bar path
- Not using full range of motion