Exercises

Bench press

Both hands guide a shared barbell while you press from a bench.

Illustration of a barbell bench press in the raised position.

Barbell · Flat bench

Source: NASM · Barbell Bench Press

Step by step

  1. Lie on the bench with feet firmly planted. Keep head, shoulders and hips supported.
  2. Grip slightly wider than shoulder width, thumbs around the bar. Set your shoulders back and lift out.
  3. Lower the bar toward your chest slowly, keeping wrists above elbows.
  4. Press upward with control. Finish the set by returning the bar securely to the rack.

Common mistakes

  • Bouncing the bar off your chest.
  • Lifting your hips or bending your wrists back.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.