Bench Press

Overall chest
Bench Press gif

Coach's Tips

This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.

How to Bench Press

Starting Position

1. Lie down on a flat bench with your eyes under the bar.

2. Position your feet flat on the ground with your shoulder blades retracted and chest up.

3. Grasp the bar slightly wider than shoulder-width apart.

4. Unrack the bar and hold it straight above your chest with your arms extended.

Proper Form

1. Lower the bar to your chest in a controlled manner.

2. Keep your elbows tucked in close to your body and your wrists in a neutral position.

3. Push the bar back up to the starting position in a controlled manner.

Breathing Technique

1. Inhale as you lower the bar to your chest.

2. Exhale as you push the bar back to the starting position.


1. Maintain a neutral spine throughout the exercise.

2. Don't lock your elbows at the top of the movement.

3. Don't bounce the bar off your chest at the bottom of the movement.

4. Don't arch your back excessively or use momentum to lift the weight.

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