The bench press is an upper body exercise whereby you lie down in a supine position and push a weight directly over your chest. It is a pressing movement that strengthens the chest, shoulder and triceps muscles.

There are three main varieties of the bench press, a flat bench press, an incline and a decline press. All three target specific muscles in the chest and can be performed using an Adjustable Weight Bench. There is even the option to introduce single arm bench press into your workouts to work on muscular imbalance and core stability.

The bench press is an extremely accessible upper body exercise as it can be performed using dumbbells, kettlebells, or a barbell. There is also the option to bench press directly from the floor if space and equipment is limited.

Step-By-Step Bench Press Guide

Here is a step-by-step guide to performing a Barbell bench press:

• To start, set up your lifting area. Adjust the barbell rests on the bench and squat rack, alternatively you can also use a power rack. When lying down, you should be able to reach the barbell with a small bend in your elbows. This is so that you can easily lift the weight off the rests. Make sure the bench is placed in the centre of the bar.

• Lie down, brace your core and squeeze your shoulder blades together so there is a slight arch in the top of your back. 

• Grip the barbell with your hands slightly wider than shoulder-width apart and lift the bar off the rack.

• Slowly lower the bar down to your chest, breathing in as you do so. As you breathe out, push the bar upwards until your elbows are fully extended. 

Technique Tip - When performing a bench press, a lot of load is passing through your wrist, therefore it’s essential that you keep them straight. If your wrists begin to bend backwards, focus on your form, or consider using wrist wraps that support your wrists during pressing movements. 

Safety is incredibly important when it comes to the barbell bench press. We would always advise that you use a spotter, especially when performing a one rep max.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Exercise Type > Strength