Exercise 101: Bench Press Using Free Weights

Starting Position

© 2011 Nucleus Medical Media, Inc.

• Lie flat on the bench with your knees bent and the soles of your feet on the bench. Keep your buttocks, back, shoulders, head, and feet on the bench during the entire exercise. (This position is known as five-point contact.)
• The bar should be on the rack above your head and your eyes should be directly below the bar.
• Grasp the bar with an overhand grip with hands slightly more than shoulder-width apart.
• Lift and move the bar over the chest area.
• Use a spotter for safety.

Downward Movement

• Slowly lower the bar to touch your chest at the level of the nipples.
• Remember to inhale while lowering the weight toward your chest.
• Keep your wrists directly above your elbows.
• Maintain five-point contact during the movement.

Upward Movement

• Push the bar upward until your elbows are fully extended.
• Remember to exhale while pushing the weight upward.
• Maintain five-point contact.
• Use the spotter for assistance.

Trainer Tip

During the upward phase of the movement, push your lower back into the bench, while focusing on contracting your chest muscles.

Repetitions, Sets, and Weight:

The number of repetitions (reps) and sets you should do depends on your strength goals. In general, muscle strength works to increase basic function of the muscle and is the typical workout choice. Muscle endurance is important to people who participate in endurance activities such as running or biking, and muscle power is beneficial for athletes who need to use sudden quick movements (eg, sprinting, playing basketball football). Beginners should begin with a basic routine and gradually move toward a strength, endurance, or power routine.

Beginner: 1 set of 8 to 10 reps 

Muscle Strength: 1 to 3 sets of 5 to 8 reps

Muscle Endurance: 1 to 3 sets of 15 to 20 reps

Muscle Power: 1 to 3 sets of 3 to 5 reps

Use a weight that is heavy enough to perform the desired number of reps and sets for your skill level using good form. Once you are able to perform more reps and sets than is outlined in your category, try to increase the weight you lift by 5% to 10%. Your strength goals may change as you progress.