Menu
Sign out

Bench Press

A compound barbell exercise that targets the chest, shoulders, and triceps through a controlled pressing movement while lying on a flat bench.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Lie on a flat bench with feet flat on the ground. Grip the barbell with hands slightly wider than shoulder-width. Lower the bar to your chest, then press it back up to the starting position.

Starting Position

Lie on a flat bench with feet flat on the ground, barbell in hands with grip slightly wider than shoulder-width, and arms extended.

Finishing Position

Return to the starting position with arms fully extended, maintaining proper form throughout the movement.

Form Cues

Keep feet flat, control the movement, engage core, maintain arch

Common Mistakes

Bouncing bar off chest, not controlling descent, poor grip width, lifting hips

Progression Tips

Increase weight, try variations, add tempo changes, or perform with different grips.

Regression Tips

Use lighter weight, focus on form, reduce range of motion, or perform assisted version.

Safety Notes

Maintain proper form to avoid shoulder strain. Stop if you experience pain in shoulders, chest, or wrists. Consult a professional if you have upper body issues.