How To Do Chest Press (aka Bench Press)

Chest Press Exercise

Chest press is an essential compound exercise used to help increase chest muscle strength while also targeting the shoulders and triceps to a lesser degree.

Because it is a compound movement, it’s usually done towards the start of the workout program before any other exercises are performed in order to ensure maximum performance.

Chest Press How To

  • Position yourself on a flat bench. Back should be flat with the small of the back pressed into the bench.
  • Slowly inhale and then on the exhale, extend the elbows as you drive the weight directly up over your head so it’s in a straight light with the shoulder joint.  Do not lock the elbows in this position.
  • Hold here for a moment and then inhale as you slowly begin to lower the weight down towards the chest once again.
  • Return back to original position and repeat.

Form and Technique

Keep the movement slow and controlled and ensure that your breathing is regulated to help with maximum strength and power development.

Variations:   Incline Chest Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Chest Press