The bench press is a classic exercise that helps develop the chest, back, shoulder, and arm muscles. Whether someone is an experienced powerlifter or simply looking to improve their overall physical fitness, the bench press is often a great fit. A few variations can keep the exercise fresh and help target muscles that a traditional bench press may not be strengthening.


1. Flat Bench Press


standard flat bench press works the chest muscles, deltoids, biceps, and triceps. Begin by lying supine on a flat bench. Dismount the barbell from the rack over the upper chest. Use an overhand grip with both hands slightly outside of the shoulders. Lower the weight toyour chest, then press the bar upward until both arms are fully extended. Repeat.

man doing a standard bench press at the gym


This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.