Key Points: How to Bench Press

This is a series of short articles to illustrate the main points of mainstream weight training exercises.
The bench press or chest press is usually done on an adjustable bench. You can lie flat or at an angle. To lift heavy weights like barbells you may need a 'spotter' to guide your effort. Dumbbells work well with the incline bench press.

• Ensure the feet are planted firmly and comfortably on the floor.
• Grip the barbell with an overhand grip, thumbs locked over fingers, elbows at about right angles.
• Lower the bar to the chest while inhaling.
• Push the bar overhead while exhaling and lower to the chest.

You can adjust the grip closer or wider to work the central or outside of the pectoral chest muscles.