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Bench Press

Bench Press
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Triceps, Shoulders

Workout Type

Strength Training 

Gym Gear

Barbell/ Dumbbell

Fitness Level




Power Move 


Target Muscles: Chest muscles

Bench Press Overview

The bench press is one of the most common exercises that almost all weightlifters know. It is the best exercise to target the chest muscles, and hence it is part of all chest workouts. It targets many muscles of your upper body and develops strength.

Majorly, the exercise works your chest muscles, but to move the equipment, your body uses other muscles such as the chest, triceps, and shoulders. Since it is a comparatively difficult exercise and many might find it hard to get a perfect grip on exercise, it is better to start with different variations.

You can also use a pair of dumbbells instead of a barbell to do the bench press.

How to Do It

  1. Lie flat on the bench with your feet pressed to the floor and hands outside the shoulder-width.
  2. Your shoulder blades must be in contact with the bench and pinched together.
  3. While breathing, lift the weight and maintain tightness in your upper back.
  4. At this point, make sure that your upper back is tight.
  5. Bring the bar towards your chest while inhaling and unlocking the elbows.
  6. Push it back and press yourself on the bench for the remaining reps.

Bench Press Tips

  1. It is better to start slow with the bench press. Learn the technique first and then proceed with the exercises.
  2. Keep the bar straight in line with your wrists, ensure that it is straight while you lower it.
  3. Do not arch your lower back, or you might be at risk of developing injuries.
  4. Make sure that bar is touching your chest in every rep.
  5. The glutes and shoulder blades should be in contact with the bench throughout the exercise. Push your feet to the ground and avoid lifting them.
  6. Do not rush and aim for controlled movement.
  7. Maintain the tightness in your back throughout the movement.
  8. Practice with a dumbbell first and then move to the barbell.

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