StrengthIntermediatebarbell, bench
Bench Press (or Floor Press)
The primary horizontal pressing movement performed on a bench or the floor. Builds chest, shoulder, and tricep strength and is a staple in most strength programs.
How to do it
- 1Lie on the bench, eyes under the bar, feet flat on the floor
- 2Grip the bar slightly wider than shoulder-width
- 3Unrack and lower the bar to your mid-chest with control
- 4Press the bar back up to full lockout, keeping shoulder blades pinched
Common mistakes
- Bouncing the bar off the chest
- Flaring elbows to 90 degrees (stresses shoulders)
- Lifting hips off the bench
Muscles worked
chesttricepsshoulderscorelats
Variations
Easier
Dumbbell bench press or push-up
Harder
Close-grip bench press or paused bench press
Used in
Related exercises
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