How To Bench Press

A bench press is a fundamental exercise to build up your chest, your pectoral major, your shoulders, in particular, your interior deltoids, and the back of your arms, your triceps. Most of what you do with a bench press, you do with a bar, so this is going to be a barbell bench press. Watch.

I'll demonstrate now. First, I sit on the end of the bench. Lie back.

Feet firmly on the floor. Shoulders back. Neck back.

My hands grip is just wider than the shoulders. Slowly, I go up and down. Always breathe out when you push up.

Now, you can also do bench press with dumbbells, which makes it a bit wobblier, which is very good for your stabilizer muscles. Generally speaking, for a beginner, intermediate, advanced, a bench press is a way forward. So, to recap, have good positioning first.

Have your feet on the floor, your back flat, your shoulders back, and your head against the bench. Slowly, push out. Come down.

Push out and come down. It's always a good idea to start out light, maybe just the bar itself. That weighs somewhere between 10 and 20 kilos.

Then, every week, go a little bit heavier and a little bit heavier. Those are some tips on how to do a bench press. .