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Bench Press

Foundational upper-body strength movement that builds pressing power and muscle mass.

ChestBeginnerStrengthPress

At a glance

Muscles workedPrimary: chest. Secondary: shoulders, triceps
Muscle groupChest
DifficultyBeginner
TypeStrength · Press
Sets & reps5 sets × 6-12 reps
Estimated calories burned~35 kcal

How to do it

  1. Lie on a flat bench and grip the bar slightly wider than shoulder-width.
  2. Unrack the bar and lower it to the mid-chest with control.
  3. Press the bar upward to full lockout.
  4. Keep the feet planted and core braced.
  5. Repeat for desired reps.

Equipment

Coaching tips

Benefits

Foundational upper-body strength movement that builds pressing power and muscle mass.

Common mistakes

Avoid bouncing the bar off the chest or excessive arching.

Make it harder

Increase weight progressively or add pauses.

Make it easier

Use dumbbells or a lighter bar.

Breathing

Inhale as you lower, exhale as you press.

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More chest exercises

Standing Bent Arm Chest Stretch

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Breast Lift Incline Press with Resistance Band

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Wall Leaning Incline Water Bottle Alternate Press

Intermediate · 5 sets × 10-12 each arm

Bent Over Arm Rotating Chest Warmup Stretch

Beginner · 30 seconds

Bent Over Hug to Hands Back Chest Warmup Stretch

Beginner · 30 seconds

Bodyweight Squeezing Decline Press on Situp Bench

Intermediate · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.