Bench Press
The Bench Press is a beginner barbell exercise that works the Chest. Follow the steps below or watch the demonstration.
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:
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 — not yet individually reviewed by a certified trainer.