RepOne
← Exercise library
Getting confident Upper

Bench Press

Pressing while lying down, so there's no balance to manage. Start light.

Sets & reps
3 sets of 8 reps
Type
Compound (upper body)
What you need
Barbell or dumbbells + bench
ShouldersChestAbs / coreObliquesBicepsForearmsQuadsAdductorsCalvesFrontTrapsLatsLower backTricepsForearmsGlutesHamstringsCalvesBack

Muscles worked

  • Chest
  • Shoulders
  • Triceps
  • Biceps

Chest, shoulders, biceps brachii, triceps brachii, pectoralis major, anterior deltoid, serratus anterior

What do these muscles do? →

How to do it

  1. Step 1Lie flat on the bench with feet firmly on the ground.
  2. Step 2Grip the bar slightly wider than shoulder-width.
  3. Step 3Unrack the bar and hold it directly above your chest, arms extended.
  4. Step 4Lower the bar slowly to your mid-chest.
  5. Step 5Press the bar back up to the starting position.

Watch it done

A demonstration of the bench press from start to finish.

These videos are external resources found online and are not my own content. Feel free to do your own research as well.

Common mistakes

  • Bouncing the bar off the chest.
  • Flaring elbows to 90°.
  • Lifting hips off the bench.

Can't quite do it yet?

Everyone starts somewhere. Try these easier variations until the full movement feels within reach.

  • Use dumbbells instead of a barbell — lighter and easier to control.
  • Floor press — lie on the floor so your arms can't go below elbow height.
  • Start with a very light bar (or a broomstick) to learn the path before adding weight.

Why it's worth doing

  • Easy to load a little heavier each week, so progress is clear.
  • Use a spotter or dumbbells while you're learning.