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Bench Press - Tips, Pics, and Videos
Exercise: Bench Press
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Type of Exercise: Compound
Welcome to the full guide on how to perform Bench Press from Built Fit. Below you will learn how to perfect your form and technique for this exercise. Be sure to read the information on how to start and perform the exercise and then view the images and video to see it in action. Built Fit stresses the importance on perfecting the form of Bench Press before you begin adding additional weight.
This is one of the best chest exercises since it incorporates several muscle groups and allows you to lift more weight than most chest exercises.
Starting Position: Lie on a flat bench with your feet firmly planted on the ground. Your arms should be on the bar a little wider than shoulder width apart.
Performing the Exercise: Lower the bar slowly to your chest and explode the weight up.
What not to do
- Do not lift your feet up from the ground
- Do not bounce the bar off your chest
Tips
- Keep your bottom on the bench (do not lift it)
- A slight arch in your back is ok
- You can vary the width or your arms to work more of your chest or triceps
- Use a controlled motion when lifting the weight. Keep the bar balanced
- Make sure you do a full rep going all the way to your chest!
Bench Press Pictures
Other Related Exercises
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