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

1. Lie on the bench with eyes under the bar and feet flat on the floor.
2. Grip the bar slightly wider than shoulder width and squeeze your shoulder blades together.
3. Unrack the bar and hold it over your chest with straight arms.
4. Lower the bar with control to the middle of your chest, tucking elbows at about 45 degrees.
5. Pause briefly, then press the bar back up in a slight arc toward the rack.
6. 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.