Bench Press

The classic compound movement for chest, shoulders, and triceps. It is the gold standard for measuring and building upper-body pushing power.

Exercise Details

Level: Beginner
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Barbell

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Lie on a flat bench. Grip the bar slightly wider than shoulder-width. Retract your scapula and plant your feet for a stable base.

Instructions

1. Lower the bar slowly to your mid-chest.
2. Keep your elbows at a 45-degree angle.
3. Press the bar back up forcefully until arms are locked.
4. Maintain a braced core.
5. Control the eccentric phase.

Common Mistakes

1. Bouncing the bar off the ribs.
2. Flaring elbows too wide.
3. Lifting hips off the bench.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.