The bench press is a strength training exercise that targets the chest, shoulders, and triceps muscles. These are step-by-step instructions on how to perform a bench press effectively using precaution. I have also attached a video demonstrating this exercise.

How to Bench Press
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Supplies

Bench

Rack

Barbell

Weighted Plates (Optional)

Alternative option:

Dumbbells

Step 1: Warm-Up

Warming up your muscles before starting any exercise is essential to prevent injuries. Cardio exercises such as jumping jacks, jogging, or stationary biking are great warm-ups.

Step 2: Set Up the Bench and Weights

Place the bench on a flat and stable surface, with adequate space. Load the desired weight plates onto the barbell and secure them in place using the collars. Make sure the weights balance on each end.

Step 3: Position Yourself on the Bench

Sit on the bench with your feet on the ground and your back flat against the bench. Your head, shoulders, and hips should be in contact with the bench. Position yourself under the barbell, with your eyes looking straight up at it.

Step 4: Grip the Bar

Grab the bar with your hands wider than shoulder-width apart. Your palms should be facing away from you, and your thumbs should wrap around the bar.

Step 5: Lift the Bar

Lift the bar off the rack and hold it above your chest with your arms fully extended. Make sure the bar is directly above your shoulders.

Step 6: Lower the Bar

Lower the bar slow and under control towards your chest. Try keeping your elbows at a 45-degree angle to your body. Aim to touch the bar lightly on your chest, around your nipple line. Do not bounce the bar off your chest or bring it too low, as this can cause injury.

Step 7: Press the Bar

Push the bar back up towards the starting position. Aim to keep your back, head, and hips contacting the bench. Exhale as you push the bar up and extend your arms fully at the top of the movement.

Step 8: Repeat

Refer to steps 6-7. Repeat the exercise for the desired number of reps. It's recommended to perform 3-5 sets of 8-10 reps for beginners to intermediate lifters.