Bench press
Shoulder blades together, feet planted.
Muscles worked · Primary
ChestTriceps
Secondary
Front delts
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Lie on the bench with your eyes under the bar and feet planted.
- Pull your shoulder blades together and grip slightly wider than shoulder-width.
- Lower the bar with control to mid-chest.
- Press up. When lifting heavy, use a spotter or safety bars.
Common mistakes
- Bouncing the bar off your chest.
- Lifting your hips off the bench.
- Flaring your elbows to 90°.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Bench press, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.