Bench press

A loaded horizontal press. Use rack safeties or a competent spotter.

• Muscle group: Chest
• Equipment: Barbell
• Difficulty: Intermediate

Also known as: Barbell bench press, Bænkpres med stang, Bænkpres

How to do it

1. Set safety bars and plant feet firmly with shoulder blades supported on the bench.
2. Take an even grip and keep wrists stacked over forearms.
3. Lower with control to a comfortable depth and press up; do not bounce or grind failed reps alone.

Common mistakes

• Bouncing the bar or losing wrist alignment.
• Attempting heavy reps without safeties or a spotter.

Alternatives

• Dumbbell bench press
• Machine chest press
• Push-up

Watch a video demonstration on YouTube

“How To: Barbell Bench Press” by ScottHermanFitness (opens YouTube)

Used in the programmes

• Upper / lower 4-day4 days a week
• Push / pull / legs 6-day6 days a week
• 5x5 strength3 days a week
• Hypertrophy 4-day split4 days a week
• Arms focus (gym)3 days a week
• Chest focus (gym)3 days a week
• Full body 2-day (gym)2 days a week
• Upper / lower hypertrophy 4-day4 days a week

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.