Bench Press | Thrive Personal Training

Related exercises

Decline Bench Press
chest / triceps
Dumbbell Bench Press
chest / pecs
Barbell Floor Press
chest
Incline Bench Press
chest / pecs / shoulders
Dumbbell Floor Press
chest
Pin Press
arms / chest / triceps
Close Grip Bench Press
arms / chest / lats / pecs / triceps
Close Grip Incline Bench Press
chest / pecs / shoulders
Bench Press with Chains
chest / lats / pecs / triceps
Standing Chest Power Press
chest

Instructions

With the bar racked, lie on the bench so that your chin is inline with the bar. Take a wide overhand grip on the bar. Position your feet flat on the floor and drive your feet in to the floor as hard as you can. Extend your hips whilst keeping your butt on the bench. Arch your back and squeeze your shoulder blades together. Take the bar off the rack and position it inline with your lower chest (the bottom of your sternum). Squeeze the weight down until it touches your chest. Press the bar up until your arms are fully extended.

Tip

To maintain a strong upper back position, focus on pushing your chest out through the whole movement and squeezing your upper back muscles. Feet position will vary from person to person, depending on their hip mobility and leg length.

Tagged

Related exercises

Decline Bench Press

Dumbbell Bench Press

Barbell Floor Press

Incline Bench Press

Dumbbell Floor Press

Pin Press

Close Grip Bench Press

Close Grip Incline Bench Press

Bench Press with Chains

Standing Chest Power Press