Bench Press

The Bench Press is a intermediate-level strength exercise that targets chest, triceps, shoulders and supports back.

• The foundational upper-body pressing lift for chest and triceps strength.
• Easily progressed with added load over time.

1. 1

   Lie on a flat bench with eyes under the bar, feet planted, and shoulder blades pinched together.

2. 2

   Grip the bar slightly wider than shoulder-width and unrack it over your chest.

3. 3

   Lower the bar under control to mid-chest, elbows at about 45 degrees from your torso.

4. 4

   Press the bar back up until your arms are fully extended, then repeat.

• Use a spotter or safety pins when lifting heavy.
• Drive through the floor with your feet to stay stable and strong.
• Touch the bar to your chest on every rep for a consistent range of motion.

• Bouncing the bar off the chest.
• Letting the wrists bend back sharply — keep them stacked over the forearms.

• Warm up before starting and stop immediately if you feel sharp pain.

Start with dumbbell presses or a light barbell with a spotter until the bar path and shoulder position feel stable.

1. 1.Add 2.5-5 kg whenever you hit the top of your rep range.
2. 2.Progress from flat to incline or pause-rep bench presses.

General guidance — adjust based on your experience and goals.