Bench press Exercised
Advance
Duration
00:03:00
Instructions

  1. Setup:

    • Lie flat on the bench with your feet planted firmly on the ground.
    • Position your eyes under the barbell, so it's directly above your eyes or the middle of your chest.
    • Grip the barbell or dumbbells slightly wider than shoulder-width apart with a firm grip.

  2. Unrack the Bar:

    • If you're using a barbell, make sure it's properly secured on the rack. Lift it off the rack with the assistance of a spotter if available. If you're using dumbbells, start with the weights at chest level.

  3. Lower the Bar:

    • Inhale and lower the barbell or dumbbells in a controlled manner to your chest. Keep your elbows at around a 45-degree angle to your body. Your upper arms should be slightly below parallel to the ground.

  4. Press the Bar:

    • Exhale and press the barbell or dumbbells back up to the starting position, extending your arms fully but without locking your elbows.

  5. Repeat:

    • Perform the desired number of repetitions. Aim for 8-12 reps for muscle building, but you can adjust based on your goals and fitness level.

Body Parts
Cable
Shoulder
Bicep
Equipment's

Bench

  1. Warm-Up: Always warm up with lighter weights to prepare your muscles and joints for heavier lifting.

  2. Proper Form: Focus on maintaining proper form throughout the exercise. Keep your back flat and your feet grounded.

  3. Use a Spotter: When lifting heavy weights, it's recommended to have a spotter to assist you and ensure safety.

  4. Full Range of Motion: Lower the barbell or dumbbells to your chest to achieve a full range of motion. Avoid bouncing the weights off your chest.

  5. Control the Descent: Lower the weights under control, avoiding a rapid drop, which can strain your shoulders.

  6. Steady Breathing: Inhale as you lower the bar, and exhale as you press it back up. Maintain a consistent breathing rhythm.

  7. Grip Width: Adjust your grip width based on your comfort and training goals. A wider grip may target the chest more, while a narrower grip may engage the triceps.

  8. Keep Your Elbows In: Avoid flaring your elbows outward during the lift, as this can place unnecessary strain on the shoulders.

  9. Progression: Gradually increase the weight as you become more proficient, but prioritize form and safety.

  10. Rest Periods: Allow sufficient rest between sets for recovery and performance.