Bench Press

Free Weights / Beginner

5 ratings

Equipment Needed

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 174.90 lb
    average weight
  • 145,177.00 lb
    best weight
  • 765
    times logged
  • #5
    popularity rank

Average Sitewide Bench Press Weight

  • 192.71 lb
    average weight
  • 145,177.00 lb
    best weight
  • 588
    times logged
  • #4
    popularity rank

Average Male Bench Press Weight

  • 55.57 lb
    average weight
  • 125.00 lb
    best weight
  • 67
    times logged
  • #20
    popularity rank

Average Female Bench Press Weight

How to do the Bench Press:

Muscles Worked

Shoulders secondary Triceps secondary Chest primary Muscles diagram

Details

The bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps ...more

The bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.

The only bench press equipment that you really need is the following: barbell and flat bench. There are however many different bench press variations that you can try out that may require different types of bench press equipment or maye even require no equipment at all.

Learning proper bench press form is easy with the step by step bench press instructions, bench press tips, and the instructional bench press technique video on this page. The bench press is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the bench press video, learn how to do the bench press, and then be sure and browse through the bench press workouts on our workout plans page!

Tips

  1. Ask someone to act as a spotter if you haven't done this exercise before. If no one is available, limit the weight used to lower the risk of injury.
  2. Avoid allowing the bar to move forward. If the exercise is being performed correctly, it should be touching the mid-chest and nowhere else on the body.
  3. Don't allow the weight to bounce. You should be in full control of the process at all times.

Variations

  1. Vary the width of your grip to target different muscles.
  2. Use dumbbells instead of a barbell.
  3. Perform on an incline bench.

Other Names

  • Barbell Bench Press
  • Barbell Chest Press

Types

  • Force Type: Push
  • Mechanics Type: Compound

5 Reviews

  • Thumb
    terrence williams
    about 4 years ago
    #

  • Thumb
    mehrmehr_asemani@yahoo.com
    about 4 years ago
    #

  • AaronV
    over 3 years ago
    #

    It's a classic.

  • NAC
    over 1 year ago
    #

    The bench press is a must have in your routine if your trying to gain muscle in your upper body. The bench is a compound lift which mean It involves more than one joint and muscle group. Just keep your form clean like the video says and you'll see great results in no time! Happy lifting!

  • jakalazi
    4 months ago
    #

    Nice one I enjoy this one and is not that much hard

Equipment Needed

Tips

  1. Ask someone to act as a spotter if you haven't done this exercise before. If no one is available, limit the weight used to lower the risk of injury.
  2. Avoid allowing the bar to move forward. If the exercise is being performed correctly, it should be touching the mid-chest and nowhere else on the body.
  3. Don't allow the weight to bounce. You should be in full control of the process at all times.

Variations

  1. Vary the width of your grip to target different muscles.
  2. Use dumbbells instead of a barbell.
  3. Perform on an incline bench.

Other Names

  • Barbell Bench Press
  • Barbell Chest Press

Types

  • Force Type: Push
  • Mechanics Type: Compound