Name of Exercise—Free weight bench press
Type of Exercise—Multi-joint
Muscles Used—Chest and arms

Starting Position

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  • Lie flat on the bench with your knees bent and the soles of your feet on the bench. Keep your buttocks, back, shoulders, head, and feet on the bench during the entire exercise. (This position is known as five-point contact.)
  • The bar should be on the rack above your head and your eyes should be directly below the bar.
  • Grasp the bar with an overhand grip with hands slightly more than shoulder-width apart.
  • Lift and move the bar over the chest area.
  • Use a spotter for safety.

Downward Movement

  • Slowly lower the bar to touch your chest at the level of the nipples.
  • Remember to inhale while lowering the weight toward your chest.
  • Keep your wrists directly above your elbows.
  • Maintain five-point contact during the movement.

Upward Movement

  • Push the bar upward until your elbows are fully extended.
  • Remember to exhale while pushing the weight upward.
  • Maintain five-point contact.
  • Use the spotter for assistance.

Trainer Tip

While performing the upward phase of the movement, push your lower back into the bench, while focusing on contracting your chest muscles.

Repetitions, Sets, and Weight

The number of repetitions (reps) and sets you should do depends on your strength and skill level.

Beginner—1 set of 12 to 20 reps 

Intermediate—2 to 3 sets of 8 to 15 reps

Advanced—3 to 5 sets of 5 to 12 reps

Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. Once you are able to perform more reps and sets than is outlined in your skill category, try to increase the weight you lift by 5% to 10%. Depending on your strength training goals, you may wish to maintain certain weight and reps rather than increase them to build more strength or muscle.