The bench press is the go-to exercise for building the chest, front deltoids and triceps.
Sets
3-4
Reps
8-12
Rest
90s
Lie on the bench with your eyes under the bar. Plant your feet flat on the floor and squeeze your shoulder blades together.
Grip the bar slightly wider than shoulder width. Your forearms should be vertical at the bottom of the movement.
Unrack the bar and bring it directly over your chest with arms extended.
Lower the bar in a controlled manner to mid-chest while inhaling, elbows at about 45 degrees from your body.
Press the bar explosively upward while exhaling until your arms are fully extended.
Maintain a slight natural arch in your lower back, don't flatten it against the bench.
Always use a spotter for heavy sets.
Squeeze your glutes and drive your feet into the floor for more stability and power.
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