Bench Press

Bench Press

Instructions

  1. Lie down on the bench and line the bar vertically around chin level.
  2. Grab the bar tightly, wider than shoulder width. Make sure your hands are equally distant from the center.
  3. Retract your shoulders, plant your feet on the ground, and keep your chest high. Maintain this position during the exercise.
  4. Unrack the bar and line it up vertically with your shoulders.
  5. Lower the bar slowly until it touches around your lower chest.
  6. Push the bar back up, lining it again vertically with your shoulders.

Categorisation

Also known as:Barbell Bench Press
Category:Chest Press
Typical discipline:Powerlifting
Type:Compound
Primary body segment:Upper
Movement:Push

Equipment

Load:Barbell
Bench:Adjustable Bench or Flat Bench
Rack:Bench Press Rack or Adjustable Rack

Muscles

Primary:Pectoralis Major, Deltoid Anterior, Triceps Brachii
Secondary:Serratus Anterior, Coracobrachialis, Biceps Brachii Long Head, Infraspinatus, Teres Major, Rhomboid Major, Rhomboid Minor, Latissimus Dorsi, Trapezius Lower, Subscapularis, Brachialis, Brachioradialis

Bodyweight Percent Lifted in Exercise

Male:7.2%
Female:6.4%