Bench Press
Muscle Groups: Chest
Bench Press focuses on Chest, with Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Bench Press with proper form and technique.
- 1
Lie back on a flat bench with your feet flat on the ground. Make sure your back is pressed against the bench and your grip is shoulder-width apart on the barbell.
- 2
Unrack the barbell by lifting it off the supports and hold it above your chest with straight arms, keeping your elbows slightly bent.
- 3
Lower the barbell slowly to your chest, keeping your elbows at a 45-degree angle to your body.
- 4
Push the barbell back up until your arms are fully extended, repeating the movement.
Tips for Success
These tips will help you perform Bench Press safely and effectively while maintaining proper form.
-
Keep your feet planted on the ground to maintain stability throughout the lift.
-
Avoid arching your back; keep your back flat against the bench to protect your spine.
-
Ensure the barbell is lowered in a controlled manner to prevent dropping or bouncing it off your chest.
Secondary Muscles
While Bench Press primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Bench Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Bench Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
