Bench Press
Lie on bench, feet planted. Grip the bar slightly wider than shoulders, brace, and lower to mid-chest with elbows ~45°. Press to lockout, keeping wrists stacked and shoulder blades tight; builds chest, shoulders, and triceps strength.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Lie with eyes under the bar and plant your feet flat.
- Grip the bar slightly wider than shoulder width and pull your scapulae down and back.
- Unrack the bar with wrists stacked over elbows.
- Lower the bar under control to your lower chest or sternum.
- Press up and slightly back until the elbows reach full lockout.
- Keep your ribs down and shoulder blades pinned through the whole rep.
Watch for
- Wrists bending back under the bar.
- Elbows flaring straight out from the shoulders.
- Hips lifting off the bench.
Breathing
Inhale and brace before lowering, exhale after the bar passes the sticking point.
Tip
Use a grip width that lets your forearms stay vertical at the bottom.
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