Standard Bench Press
Foundational upper-body strength movement that builds pressing power and muscle mass.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest. Secondary: shoulders, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 6-12 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Lie on a flat bench and grip the bar slightly wider than shoulder-width.
- Unrack the bar and lower it to the mid-chest with control.
- Press the bar upward to full lockout.
- Keep the feet planted and core braced.
- Repeat for desired reps.
Equipment
- Barbell
- Bench
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.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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