Bench Press

Target Area: Upper Body 

Equipment: Barbell, Bench, Weight Collars, Weight Plates

  1. Position yourself so that you are lying on a flat surface or bench. Ensure you drive your feet firmly into the ground, draw your shoulder blades backwards and create a slight arch in your back by shortening the distance between your shoulders and knees. 
  2. Grip the bar outside of shoulder width and press up firmly, allowing the bar to be unracked. Pull the bar over your lower chest ensuring your shoulder blades are contracted. 
  3. Breathing in, lower the bar down to just touch the middle of your chest. Ensure you bend your elbows at approximately 45 degrees away from your torso. 
  4. Push the bar back up to the starting position. This is one repetition



Increase the weight on the bar or number of repetitions.


Decrease the weight on the bar or number of repetitions