# How to Do Bench Press

Learn how to do the Bench Press with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Intermediate   **Equipment:** Barbell

## Muscles worked

chest, shoulders, triceps

## How to do it: step by step

- Lie on the bench with eyes under the bar and feet flat on the floor.
- Grip the bar slightly wider than shoulder width and squeeze your shoulder blades together.
- Unrack the bar and hold it over your chest with straight arms.
- Lower the bar with control to the middle of your chest, tucking elbows at about 45 degrees.
- Pause briefly, then press the bar back up in a slight arc toward the rack.
- Finish with arms straight over your shoulders and rerack carefully.

## Tips

- Always use a spotter or safety arms when lifting heavy.
- Keep your butt and upper back on the bench; only your feet drive into the floor.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the Bench Press work?

The Bench Press mainly works the chest, shoulders, triceps.

### How many reps of the Bench Press should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the Bench Press good for beginners?

It can be. The Bench Press is an intermediate move, so learn the basic version first and build up gradually.