Bench Press
The Bench Press is a beginner barbell exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentBarbell
LevelBeginner
How to do the Bench Press
- Lay down on a bench, the bar should be directly above your eyes, the knees are somewhat angled and the feet are firmly on the floor.
- Concentrate, breath deeply and grab the bar more than shoulder wide.
- Bring it slowly down till it briefly touches your chest at the height of your nipples.
- Push the bar up.
- If you train with a high weight it is advisable to have a spotter that can help you up if you can't lift the weight on your own.
- With the width of the grip you can also control which part of the chest is trained more: wide grip: outer chest muscles narrow grip: inner chest muscles and triceps
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.