Bench Press
Beginner
Horizontal pressing movement performed lying on a bench, driving the barbell from chest to lockout.
Muscle Groups
chesttricepsanterior deltoids
Equipment
barbellbenchrack
Coaching Cues
- 1Retract and depress your shoulder blades
- 2Drive your feet into the floor
- 3Press the bar in a slight arc back over your shoulders
Standards
- 1Bar touches chest at nipple line
- 2Arms fully locked out at the top
- 3Hips remain on the bench throughout
Scaling Options
- •Dumbbell Bench Press
- •Push-up