Strength · Horizontal press · Barbell
Bench Press
Bench Press is a strength exercise with a barbell that mainly works the chest, with help from the triceps and front delts.
How to do it
- Shoulder blades back and down, feet planted
- Lower the bar to the lower chest
- Elbows at about 45° from the body
- Press up and slightly back over the shoulders
In Sets Ahead
Sets Ahead starts you on 3 sets of 5–8 reps with 3:00 rest. When every set reaches 8 reps, the weight goes up 2.5 kg, or 5 lb if you train in pounds.
Warm-up sets are planned from your first work set: the empty bar, then 40, 60 and 80 %.
Muscles worked
Mainly
- Chest
Also
- Triceps
- Front delts
Joints it loads
- Shoulder some
- Wrist some
With an injury here, the app warns you before this exercise.
Log it in Sets Ahead
Sets Ahead works out your next set of bench press, and every other lift, from your own numbers.
Test it before releaseSimilar exercises
The same movement, done another way: what the app suggests when you swap.