- Feels in
- Chest, triceps, front shoulders
- Needed
- Bench, barbell and rack
Step by step
- 1Lie down so your eyes are under the bar, feet flat on the floor.
- 2Squeeze your shoulder blades together and pull them down; your upper back sits firmly on the bench.
- 3Take the bar out of the rack, lower it to below your sternum and touch your shirt.
- 4Press it back up in a slight arc above your shoulders.
Watch for
- Shoulder blades locked in
- Elbows at 45 degrees
- Feet drive into the floor
Common mistakes
- Flaring your elbows straight out, which loads the shoulder.
- Bouncing the bar off your chest.
- Lifting your butt off the bench on heavy sets.
Too heavy
Dumbbell bench press or push-ups with your hands on a raised surface.
Too light
Incline bench press or a one-second pause on your chest.
Injury prevention —
Keep your shoulder blades pulled back and down and always use a spotter or safety pins on heavy sets.
Frequently asked questions
Which muscles does the Bench press train?
Chest, triceps, front shoulders
What do you need for the Bench press?
Bench, barbell and rack
What are common mistakes in the Bench press?
Flaring your elbows straight out, which loads the shoulder. Bouncing the bar off your chest. Lifting your butt off the bench on heavy sets.
What if the Bench press is too hard?
Dumbbell bench press or push-ups with your hands on a raised surface.
How do you make the Bench press harder?
Incline bench press or a one-second pause on your chest.
Take this exercise further
More exercises for the same muscles
General information, not medical advice. If you have pain or an injury, discuss the exercise with your doctor or physiotherapist first.
← All exercises