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How to do the Bench Press - Learn Proper Bench Press Form
- Step 1: Lie on your back on a flat bench. Lift the bar off the rack and hold it straight over you, keeping your arms locked. This is the starting position.
- Step 2: Next, inhale and bring the barbell down in a slow and controlled manner until it reaches your mid-chest.
- Step 3: Pause briefly before raising the barbell back to your starting position as you exhale. Your focus should be on using your chest muscles to move the bar. Lock your arms at the top of the movement and squeeze your chest before slowly bringing the barbell down again. This step should take twice as long raising the weight to get the maximum benefit.
- Step 4: Repeat the movement for the desired number of repetitions.
- Step 5: The final step in the exercise is to place the barbell on the rack.
Bench Press Variations and Bench Press Alternatives
- Variation 1: Vary the width of your grip to target different muscles.
- Variation 2: Use dumbbells instead of a barbell.
- Variation 3: Incline Bench Press.
Bench Press Tips
- Tip 1: Ask someone to act as a spotter if you haven't done this exercise before. If no one is available, limit the weight used to lower the risk of injury.
- Tip 2: Avoid allowing the bar to move forward. If the exercise is being performed correctly, it should be touching the mid-chest and nowhere else on the body.
- Tip 3: Don't allow the weight to bounce. You should be in full control of the process at all times.
Bench Press Records and Bench Press Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 954 | 29 |
| Average weight for this exercise: | 141 pounds | 43 pounds |
| # of workout plans that include this exercise: | 311 | 311 |
| Popularity Rank (based on number of workouts): | 1 | 1 |
Your Bench Press Records and Bench Press Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
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Bench Press Chart - Average Bench Press Weight Lifted
Bench Press - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
2 Medicine Ball Push-Up | Chest | Expert |
 |
3 Board Bench Press | Chest | Expert |
 |
90 Degree Push-up | Chest | Expert |
 |
Alternating Floor Press | Chest | Beginner |
 |
Alternating Incline Dumbbell Bench Press | Chest | Intermediate |
Bench Press Workout Programs (Workout Plans that use the Bench Press)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Men's Beginner Workout Plan | Beginner |
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Ryan Reynolds Workout Plan | Expert |
 |
Taylor Lautner Workout Plan | Intermediate |
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Arnold Schwarzenegger Workout Plan | Expert |
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Football Workout Plan | Intermediate |
Bench Press Muscles Worked
Bench Press Equipment
| Name |
|---|
| Barbell |
| Flat Bench |
Bench Press Training Details
The bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
The only bench press equipment that you really need is the following: barbell and flat bench. There are however many different bench press variations that you can try out that may require different types of bench press equipment or maye even require no equipment at all.
Learning proper bench press form is easy with the step by step bench press instructions, bench press tips, and the instructional bench press technique video on this page. The bench press is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the bench press video, learn how to do the bench press, and then be sure and browse through the bench press workouts on our workout plans page!
Bench Press Sports
Bench Press Force Type: Push
Bench Press Mechanics Type: Compound
Bench Press Other Names: Barbell Bench Press
It's a classic.