Bench Press (Bb)


Muscle Worked

Secondary-shoulder, Triceps


  • Lie on a flat bench with knees bent and feet placed at the end of the bench. Your eyes should be directly under the bar of the barbell.
  • Grasp the bar for enough that the forearm forms a right angle to the upper arm when parallel to the floor.
  • Lift the barbell from the support rack with a smooth movement and lock it above your chest with slightly bent arms.
  • Slowly lower the weights smoothly down to chest level till the barbell touches the chest gently at the center of the breastbone.
  • Lift back slowly to the beginning stage upon completion of the exercise, the arms should be slightly bent. Repeat.
  • Don't jerk while lifting the weight ups, the whole process should be performed smoothly.
  • Don't arch your back while performing this exercise.