Bench Press

Beginner Level of Difficulty

The bench press is a beginner upper body exercise. This is a great compound chest exercise that is suitable for any fitness level.


Picture of Chest


Strengthening the chest muscles will help you push things easily and effortlessly. The muscles in your chest help stabilize your shoulder joint, which reduces your vulnerability shoulder joint injuries. Working your chest muscles also has an aesthetic factor (body contouring).

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Barbell


A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Exercise Instructions

bench press - step 1

Step 1

Start with your back down on the bench, your feet placed firmly on the floor and your hands gripping the bar slightly wider than shoulder width.

bench press - step 2

Step 2

Inhale as you slowly lower the bar down across the center of your chest and stop just before the bar touches your body.

bench press - step 3

Step 3

Push the bar back up to the starting position while exhaling and fully flexing your chest muscles at the top of the press.