Bench Press
Learn how to perform Bench Press, a Chest exercise, with setup, breathing and common mistakes.
Bench Press · Preview
Setup
Lie on the bench and press your feet firmly into the floor. Pull your shoulders slightly back to open your chest naturally, then position your eyes directly under the bar.
Start phase
Lower the bar slowly toward the middle of your chest. Keep your elbows at about 45 degrees from your torso and feel your chest stretch as you control the descent.
End phase
Drive through the floor with your feet and press the bar up with your whole body engaged. Push through the base of your palms without bending your wrists, and let the bar return naturally over your shoulders.
Target muscles
Think about pressing the bar with your chest. If your arms are doing all the work, lower the weight and press up slowly.
Common mistakes
Letting your hips lift or bouncing the bar puts stress on your lower back and shoulders. Keep your hips on the bench and your core braced throughout.
Breathing
Take a deep breath as you lower the bar and brace your abs, then exhale slowly as you press. Especially on heavy sets, brace your torso after inhaling before you drive the bar up for better stability.
Coach tip
Pause just before fully locking out your arms and feel whether your chest is still doing the work. Holding the bar for about 0.5 seconds on your chest helps you quickly learn to press with your chest alone.
