A fundamental chest exercise that also works your shoulders and triceps.
- +Targets chest, triceps, and shoulders
- +Builds upper body strength
- +Compound exercise with multiple muscles involved
- –Risk of injury if done without a spotter
- –Not ideal for people with shoulder issues
This exercise targets:
Chest
Middle Chest
Upper Chest
Serratus
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Lie on the bench with eyes under the bar; feet flat and planted
- Grip the bar slightly wider than shoulder-width; wrists straight, squeeze the bar
- Pull shoulder blades back and down; slight arch in lower back; butt stays on bench
- Unrack, lock elbows, hold bar over mid-chest with tight core
- Lower the bar under control to mid/lower chest; elbows ~45–60° to your torso
- Press up by driving feet and pushing the bar back toward the rack (slight J path)
- Breathe in on the way down; exhale as you press; use a spotter or safety pins