Zirv Fitness
Strength exercise

Bench Press

How to do it

  1. Position yourself with proper grip and stance.
  2. Brace your core and set your shoulder blades.
  3. Press the weight in a controlled motion.
  4. Fully extend without locking out aggressively.
  5. Lower the weight back with control.
  6. Maintain proper form throughout all repetitions.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises

Related Chest exercises

Barbell Bench PressClose Grip Bench PressClose-Grip Incline Barbell PressClose-Grip Smith Machine PressDecline Dumbbell PressDeficit Push-Up
Type
Strength
Equipment
Barbell, Flat Bench, Weight Plates
Primary muscles
Chest, Triceps
Measured in
Reps and weight