Bench Press

Free Weights / Beginner

11 ratings

Equipment Needed

  • Barbell
  • Flat Bench

My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 130 lb
    average weight
  • 280 lb
    best weight
  • 223
    times logged
  • #5
    popularity rank

Average Sitewide Bench Press Weight

  • 130 lb
    average weight
  • 280 lb
    best weight
  • 154
    times logged
  • #5
    popularity rank

Average Male Bench Press Weight

  • 53 lb
    average weight
  • 70 lb
    best weight
  • 15
    times logged
  • #14
    popularity rank

Average Female Bench Press Weight

How to do Bench Press:

Muscles Worked

Details

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

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 may 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. bench press is a 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

11 Review

  • terrence williams
    over 8 years ago
    #

  • mehrmehr_asemani@yahoo.com
    over 8 years ago
    #

  • AaronV
    almost 8 years ago
    #

    It's a classic.

  • NAC
    over 5 years 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
    over 4 years ago
    #

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

  • Moeugene
    6 months ago
    #

    I have decided to start lifting weight - as i am getting fat. Can you recommend any gym gloves? What do you think about the gym gloves on this site?

  • Wapow
    4 months ago
    #

    1

  • Wapow
    4 months ago
    #

    1

  • Wapow
    4 months ago
    #

    1

  • Wapow
    4 months ago
    #

    1

  • Wapow
    4 months ago
    #

    1

Equipment Needed

  • Barbell
  • Flat Bench

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