How to: Bench Press

The bench press, a compound exercise that works multiple muscles at once such as the pectorals (chest), anterior deltoids (front shoulders), triceps brachii (triceps) and latissimus dorsi (back).

There are many variations of the bench press which includes wide or narrow grip and will work different muscles more intensely.

To perform a bench press you will first sit on the bench and place your feet on the floor, as the legs are a great component in producing drive, therefore the feet need to be planted firmly on the floor. You then lay back onto the bench with your shoulder blades pushed together to protect your shoulders. The next step is to create an arch in your lower back, this not only helps to maintain a neutral spine and a tight back, but it will also reduce your range of movement (ROM) which helps you lift heavier weight. Your glutes must touch the bench. Then you must set your grip, this is entirely based on preference, next take a deep breath and unrack the bar to brace. Once unracked with straight but not locked arms, you can begin the descent, this involves lowering the bar until you touch your chest, waiting one moment and pushing up with your arms and pushing your feet into the floor to drive the press, then rerack the bar.

It is crucial to keep the tension created across your whole body during the entire movement.