CoreVia Fitness

Bench Press

벤치프레스

IntermediateStrength
Bench Press - starting position

Starting Position

Bench Press - end position

End Position

Target Muscles

Pectoralis major (primary)Anterior deltoidTriceps

Equipment

BarbellBench

How to Perform

  1. 1Lie on the bench and grip the barbell slightly wider than shoulder width
  2. 2Push your chest out and retract your shoulder blades
  3. 3Lower the barbell slowly to the center of your chest
  4. 4Press the barbell up using the strength of your chest muscles

Tips

  • ✓Breathe in when lowering and exhale when pressing up
  • ✓Keep your wrists straight
  • ✓Keep your feet firmly planted on the floor
  • ✓Maintain retracted shoulder blades throughout
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Related Exercises

Incline Bench Press

Incline Bench Press

Upper pectoralis

Decline Bench Press

Decline Bench Press

Lower pectoralis

Push Up

Push Up

Pectoralis major

Dumbbell Flye

Dumbbell Flye

Pectoralis major

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This guide is for general reference only. Consult a professional before starting a new exercise program.