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Bench Press


The bench press is a popular and fundamental strength-training exercise that primarily targets the muscles of the chest, shoulders, and triceps. To perform, an individual lies flat on a weight bench, typically with their feet planted firmly on the ground. They then grasp a barbell with their hands slightly wider than shoulder-width apart and lower it to their chest before pushing it back up to the starting position. This compound movement not only helps build upper body strength but also enhances muscular endurance and promotes overall chest development. The bench press is a versatile exercise that can be tailored to different fitness levels by adjusting the weight lifted, making it a staple in many workout routines for those looking to develop a strong and well-defined chest and upper body.


  1. Grab onto the handle with both hands.
  2. Set your hands shoulder-width apart with the middle of your hands at the lines of the bar.
  3. Breathe in and push the bar off the rest.
  4. Bring the bar to your chest.
  5. Breathe out and push the bar back up while engaging your back and chest.
  6. Repeat until desired repetitions.

Range of Motion for Bench Press

The range of motion for the bench press is a critical aspect of proper form and effectiveness in this exercise. When performing a bench press, the lifter lowers the barbell or dumbbells to their chest, allowing their elbows to bend at a roughly 90-degree angle. This descent should be controlled and should bring the barbell or dumbbells to lightly touch the chest, ensuring a full range of motion. It’s essential to avoid bouncing the weight off the chest or cutting the range of motion short, as this can lead to improper muscle engagement and potential injury. After the descent, the lifter then presses the weight back up to the starting position, fully extending their arms. Proper range of motion not only maximizes muscle activation in the chest, shoulders, and triceps but also reduces the risk of strain or injury, making it a crucial aspect of safe and effective bench pressing.

Benefits of Bench Press

The bench press is a highly beneficial exercise that offers a wide range of advantages for individuals looking to improve their strength, physique, and overall fitness. First and foremost, it is a fantastic exercise for building upper body strength. By targeting the chest, shoulders, and triceps, this exercise helps develop and tone these muscle groups, leading to improved functional strength for everyday activities and sports performance. Additionally, it engages various stabilizing muscles in the core and upper back, promoting a well-rounded and balanced upper body development.

Furthermore, the bench press can aid in enhancing muscular endurance. Performing multiple repetitions with moderate to heavy weights during a bench press workout can lead to improved endurance in the chest and triceps muscles, allowing individuals to perform more extended sets and engage in other physical activities with reduced fatigue. Beyond the physical benefits, the bench press is a compound exercise that can contribute to increased metabolism and calorie expenditure, making it a valuable component of weight loss and body composition improvement programs. Overall, the bench press is a versatile and effective exercise that offers a multitude of benefits for individuals seeking to enhance their strength, endurance, and overall fitness level.


Bench Press Example

Muscle Targets

  • Chest Primary
  • Shoulders Secondary
  • Upper back Secondary
  • Triceps Secondary

Muscle Anatomy

Front Back
Muscle Click active muscles for description.

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