Bench Press

The bench press is a great compound exercise for building up your chest muscles. This exercise is a great overall chest builder. You can also use the incline bench press to work your upper chest, and the decline bench press to build your lower chest.


How to perform the Bench Press

  1. With the barbell on the rack, lie on the bench so that the bar is above your head.
  2. Bring your hands up and hold the bar just wider than shoulder width apart.
  3. Lift the barbell off the rack and extend your arms until they're straight.
  4. Slowly lower the weight until the bar almost touches your chest.
  5. Slowly lift the weight back up.
  6. Repeat steps 4 & 5 until you've repeated the desired number of reps

Placing your hands wider emphasises your outer pecs, narrower, and you emphasise your inner pecs and triceps.

Number of Reps For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps.


Muscles Used

Primary Muscles

Pectoralis Major, Sternal (Chest - lower pecs)

Secondary Muscles

  • Pectoralis Major, Clavicular (Chest - upper pecs)
  • Deltoid, Anterior (Shoulder - front)
  • Triceps Brachii (Triceps)

Stabilizer Muscles
  • Biceps Brachii, Short Head (Biceps)

Check out the Bench Press World Record