Chest

Bench Press

A powerful exercise to build chest, shoulder, and tricep strength.

The bench press is a compound exercise that strengthens the chest, shoulders, and triceps. It builds upper body strength, enhances muscle mass, and improves pressing power.

How to do Tips

Body Part: Chest
Level: Intermediate
Muscles: Chest
Triceps
Delts
Modality: Compound
Direction: Push
Equipment: Barbell
Bench
Goal: Strength
,
Hypertrophy

How to do:

1. Lie on a flat bench with your feet planted on the floor. 2. Grip the barbell slightly wider than shoulder-width. 3. Lower the barbell to your chest while inhaling. 4. Push the barbell back up to the starting position while exhaling. 5. Repeat for 8–12 reps, then rest. 6. Perform 3-4 sets total.

Tips:

- Keep your back flat and core engaged during the lift. - Avoid flaring your elbows to protect your shoulders. - Start with a manageable weight to maintain proper form. - Ensure a spotter is present for heavier lifts.