Bench Press

Animated image courtesy of PhySys

Static image courtesy of Leonard Krasniqi

BENCH PRESS - Free Weights


  • Pectorals (chest)


  • Keep abdominals (stomach) contracted and back flat against the bench without arching.
  • Feet up on the bench or on the floor for added stability.
  • Adjust body on the bench so that the bar is at chest level.
  • Keep wrists in a locked, straight position and thumbs wrapped around the bar
  • Keep hands slightly wider than shoulder width apart.


  • Slowly lower the bar to just above the chest.
  • Pause, then slowly raise the weight.
  • Repeat 12-15 times.

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