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.
- Body Part
- Chest
- Level
- Intermediate
- 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.This exercise in Workout Days
Extensive Routine
Chest & Back PowerAdvanced
8 weeks
Full Body Beginner
Upper Body KickstartBeginner
8 weeks
Bodybuilding Split Advanced
Chest & Triceps Power-UpAdvanced
16 weeks
Strength and Conditioning Intermediate
Upper Body Power SurgeIntermediate
12 weeks
Beginner Full Body Routine
Total Body BlastBeginner
6 weeks
Beginner Upper/Lower Split
Upper Body Power-UpBeginner
8 weeks
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