Bench Press

Bench Press

Unrack the bar and position it over chest. Lower bar to chest with control, touching lightly at nipple line. Press bar back up to starting position, maintaining tight core and leg drive.

Instructions

1

Preparation: Lie flat on bench with eyes under the bar. Plant feet firmly on floor. Grip bar with hands slightly wider than shoulder-width. Retract shoulder blades and maintain arch in lower back.

2

Execution: Unrack the bar and position it over chest. Lower bar to chest with control, touching lightly at nipple line. Press bar back up to starting position, maintaining tight core and leg drive.

Exercise Details

Difficulty
Intermediate
Equipment
Chest
Mechanics
Compound
Force
Push
Utility
Basic

Target Muscles

pectoralis majordeltoid anterior headtriceps brachii lateral longdeltoid middle headtriceps brachii medialserratus anteriortrapeziusrectus abdominis

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