Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the bench press, including tips, variations, and the muscle groups it targets.
The bench press is a cornerstone of upper-body strength. Whether you are a beginner or an experienced lifter, mastering proper form ensures better results and long-term shoulder health. It is simple in appearance, but high in potential when done correctly.
Instructions
- Lie flat on a bench with your eyes under the bar. Plant your feet firmly on the ground.
- Grip the bar slightly wider than shoulder-width and pull your shoulder blades back and down.
- Unrack the bar and position it above your chest with arms fully extended.
- Lower the bar under control until it lightly touches your sternum.
- Press the bar back up to the starting position, maintaining control and tension.
- Repeat for the desired number of repetitions.
Related Muscle Groups
- Chest
See exercises for Chest · Learn about the Chest - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Lats (secondary)
See exercises for Lats · Learn about the Lats