Upper Body Intermediate Bench

Bench Press

The bench press is a foundational upper body pushing movement that builds chest, shoulder, and tricep strength. It's one of the three main powerlifting lifts.

Muscles Worked

Chest Back Shoulders Core

How to Perform Bench Press

  1. 1
    Lie on the bench with your eyes directly under the barbell.
  2. 2
    Grip the bar slightly wider than shoulder-width, wrists straight.
  3. 3
    Retract your shoulder blades and create a slight arch in your upper back.
  4. 4
    Unrack the bar and position it over your chest with arms locked.
  5. 5
    Lower the bar in a controlled manner to touch your mid-chest.
  6. 6
    Press the bar up and slightly back toward the rack, fully extending your arms.
  7. 7
    Keep your feet flat on the floor and maintain your arch throughout.

Bench Press Variations

Other versions of this exercise

Incline Bench Press Upper Chest Decline Bench Press Lower Chest Floor Press Limited ROM Dumbbell Chest Press Dumbbell

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