Bench Press Exercise Guide & Video

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Watch Bench Press

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Step 1. Lie on a flat bench with your knees bent at a 90 degree angle and your feet flat on the floor. Keep your back flat on the bench throughout the exercise.

Step 2. Grip the barbell with a slightly wider than shoulder-width grip.

Step 3. Lower the weight until it gently touches the chest.

Step 4. Then, push up. Also, press through your heels and toes to engage your quads, glutes, and stomach, while keeping your lower back on the bench. This motion will feel very foreign at first so use a spotter and lighter weight until you are familiar with it.


The bench press is the most basic and fundamental chest exercise. This exercise adds size and strength to the middle part of the chest. While the this exercise is most often performed with a slightly wider than shoulder-width grip, it can be varied by changing the grip position. A wider grip will work the outer part of the middle chest and a closer grip will work the inner part of the middle chest. When using this exercise in your routine, pay attention to the grip being used and adjust it according to your fitness needs.

Bench Press 3
Bench Press 4

Updated: April 4th, 2015