The Bench Press

This exercise is regarded as one of the best chest exercises. It is more powerful than cables, dumbbells, etc., as it enables lifting very heavy weights which boosts testosterone levels more than the other chest exercises. Doing this exercise with a proper form is very important if you are to get the maximum out of it but also to prevent possible injuries. That’s why it you need to know how to bench press with proper form.

How to bench press with proper formHow to bench press with proper form

    1. Lie down on a flat bench. Grab the bar with the hands on a distance slightly wider than shoulder-width. Lift the bar off the rack and hold it with fully straight hands above you. Your back should be slightly arched upwards, chest out and shoulder blades squeezed together. This is how you start the exercise.
    2. When the bar is at the top, inhale and start lowering it until it slightly touches the middle of your chest.
    3. After a brief pause push the bar up while you exhale, until you fully straighten your arms. The push upwards should come from your chest muscles. Full straighten your hands and squeeze your chest when the bar is at the top, hold for one second and start lowering the bar. Pushing the bar up should be two times faster than lowering it.
    4. Repeat as necessary. Then return the bar on the rack.

    It is recommended to perform this exercise with a spotter, especially if you are a beginner or you perform it with heavy weights.

Muscles used in bench press:

Chest exercise - bench press

  • Chest
  • Shoulders
  • Triceps

Practice how to do bench press with proper form by doing these steps with an empty bar at first. Proper form is more important than the weights, or than the number of repetitions or sets.


The most powerful exercises