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Bench Press




The BENCH PRESS is a very common and popular chest workout. It requires a flat bench and a barbell.

Required Equipment

  1. Flat bench and Barbell

Muscles Targeted (In order of impact)

  1. Chest
  2. Shoulders, Triceps, Back

How to do Them

  1. Pick your desired weight and load the barbell accordingly.

  2. Lie flat on your back on the bench. Place your feet flat on the ground.

  3. Grip the barbell slightly wider than shoulder width.

  4. Lift the barbell up and slowly bring it down to your chest. It should touch the lower part of your chest muscle.

  5. Push the bar straight up to as high as your can without locking your arms.

  6. Repeat

Tips

  • ALWAYS HAVE A SPOTTER
    • A spotter stands behind your head and is there to assist you if you have trouble raising the bar.
    • They should offer as little help as possible to help you raise the bar. You should try as hard as possible on every lift. Even if your spotter is helping you, it is very important to still try as hard as possible to lift the bar.

How Many to Do

  • There are many different theories on the number of reps and sets to do, each has a different goal. A couple common combinations are:
    • TONE (higher reps, lower weight): 10 reps X 4 sets, 8 reps X 4 sets
    • BULK (lower reps, higher weight): 7 reps X 3 sets, 5 reps X 5 sets

Variations

  • A popular variation to the bench press is the dumbbell bench press. Simply replace the barbell with two dumbbells of equal weight, one in each hand. Lower them down to you chest level, moving them slightly outward as your lower them. The insides of the dumbbell should be about at the sides of your body. Then push them up to as high as possible without locking your arms, bringing them closer together at the top. (Many people click the dumbbells together when they are at this highest point). Repeat.

Workouts