When finding great exercises for the chest. Bench press is an amazing compound movement. 

For this blog post, we are going to discuss the Bench Press exercise.

Be sure to warm up properly before performing any movement. Also, proper form is critical for staying injury free and performing the movement correctly. When first starting it’s important to perform the movement correctly before adding weight. During this movement a spotter is needed. 

How to Perform a Bench Press

The Bench Press involves an in-depth step by step approach in order to perform properly. Be sure to have a spotter, practice, and warm-up before performing this movement.  

So, let’s get started!

What you will need:

• A flat bench
• A barbell
• A Spotter

How to perform the movement: 

1. Lie down on the flat bench
2. The head, back, shoulders, and glutes should be touching the bench during the whole movement
3. Make sure to keep feet on the ground during the whole movement
4. Grasp the barbell shoulder width or slightly wider than shoulder width apart. Make sure it is and overhand grip.
5. Take a deep breath and lift the barbell, fully extend elbows, and keep the shoulder blades together.
6. Slowly lower the bar down to the chest
7. Pause for 1-3 seconds when the barbell touches the chest
8. Press the barbell up. Exhale while doing this.

Congratulations you have now learned how to perform Bench Press!

Here is Some Additional Information on the Bench Press

The Bench Press targets the following muscles.

• Pectoralis major
• Anterior deltoid
• Triceps brachii