Chest Bench Press Exercise

The chest bench press is a classic strength training exercise that targets the chest, shoulders, and triceps muscles. It is a compound movement, meaning it works multiple muscle groups at once. The bench press is a popular exercise for those looking to build upper body strength, increase muscle mass, or improve their athletic performance. Here’s how to perform a chest bench press exercise.

Equipment needed:

  • Barbell
  • Bench
  • Weight plates


  1. Set up the bench at an appropriate height and position it in the center of the squat rack.
  2. Load the barbell with an appropriate weight.
  3. Lie down on the bench with your feet flat on the floor and your head positioned directly under the barbell.
  4. Grip the barbell with both hands at a distance slightly wider than shoulder-width apart.
  5. Lift the barbell off the rack and hold it above your chest, with your arms fully extended.
  6. Lower the barbell slowly towards your chest, keeping your elbows tucked in and your forearms perpendicular to the floor.
  7. Touch your chest with the barbell or lower it as far as possible without bouncing it.
  8. Push the barbell back up to the starting position by extending your arms.
  9. Repeat for the desired number of repetitions.


  • Keep your back flat on the bench throughout the movement.
  • Keep your shoulders down and back, and your chest lifted.
  • Breathe in as you lower the barbell towards your chest, and exhale as you push it back up.
  • Use a spotter if lifting heavy weights to avoid injury.


  • Incline bench press: Adjust the bench to a 30-45 degree incline to target the upper chest muscles.
  • Decline bench press: Adjust the bench to a 30-45 degree decline to target the lower chest muscles.
  • Close grip bench press: Use a grip that is shoulder-width apart or narrower to target the triceps muscles.