Bench Press

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


  • 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!

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