Bench Exercises

Barbell Bench Press

The barbell chest press, also known as the barbell bench press, is a fundamental exercise for building upper body strength, specifically targeting the pectoral muscles, triceps, and shoulders. Here’s a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench. Hand Placement: Grip the barbell with both hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should be wrapped around the bar. Starting Position: Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your mid-chest. Your elbows should bend at about a 45-degree angle to your body. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on squeezing your chest muscles as you lift the weight. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Dumbbell Incline Bench Press

The dumbbell incline bench press is an effective exercise for targeting the upper portion of the pectoral muscles, as well as the shoulders and triceps. Here are the steps to perform the exercise correctly: Set Up: Adjust the bench to an incline position (30-45 degrees). Sit on the bench with a dumbbell in each hand resting on your thighs. Use your legs to help lift the dumbbells as you lie back on the bench, keeping the dumbbells close to your chest. Starting Position: Lie back on the bench with your feet flat on the floor for stability. Position the dumbbells at the sides of your chest, with your palms facing forward. Your elbows should be at a 90-degree angle. Execution: Push the dumbbells up toward the ceiling by extending your elbows and pressing the weights together until your arms are fully extended. Ensure your wrists remain straight and in line with your forearms. At the top of the movement, the dumbbells should be directly above your shoulders, and your arms should be nearly straight but not locked. Lowering the Weight: Slowly lower the dumbbells back to the starting position with controlled movement. Your elbows should descend until the dumbbells are level with your chest. Breathing: Inhale as you lower the dumbbells. Exhale as you press the dumbbells up.

Barbell Incline Bench Press

The barbell incline bench press is an excellent exercise for targeting the upper portion of the pectoral muscles, as well as the shoulders and triceps. Here's how to perform it correctly: Setup: Set an adjustable bench to an incline angle of about 30 to 45 degrees. Position the bench inside a squat rack or use an incline bench press station. Load the barbell with the desired weight. Starting Position: Lie back on the incline bench with your feet flat on the floor. Position your eyes directly under the barbell. Grip the barbell with your hands slightly wider than shoulder-width apart. Engage your core and maintain a slight arch in your lower back, keeping your shoulders and hips firmly on the bench. Unrack the Barbell: Lift the barbell off the rack with a controlled motion and move it directly above your upper chest with your arms fully extended. Ensure your wrists are straight and aligned with your forearms. Lowering the Barbell: Inhale and lower the barbell slowly and under control to your upper chest (around the middle to upper part of your chest). Keep your elbows at about a 45-degree angle to your body to reduce stress on your shoulders. Pressing the Barbell: Exhale and press the barbell back up to the starting position by extending your arms. Ensure the movement is smooth and controlled, focusing on engaging your chest muscles.

Smith Machine Incline Bench Press

The smith machine incline bench press is a great exercise to help build the pectoral muscles of the chest and great for beginners to be able to control the weights. Steps : 1.) Start by placing an incline bench at a 45-degree angle in the middle of a smith machine, then lie down with your back flat on the bench making sure that the bar is aligned across the upper portion of your chest. 2.) Grab onto the bar with a shoulder-width grip, unlock it and slowly lower it down towards your chest until you feel a stretch in your pectoral muscles. 3.) Hold this position for a count then return back up to the start. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Refrain from bouncing the bar off your chest.

Barbell Bench Press (Close Grip)

The close-grip barbell bench press is an excellent exercise for targeting the triceps, as well as the chest and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench. Hand Placement: Grip the barbell with your hands closer than shoulder-width apart, around 6-12 inches (15-30 cm) apart. Ensure your thumbs are wrapped around the bar for safety. Starting Position: Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor. Keep your wrists straight and directly over your elbows to maintain proper alignment and reduce strain. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest or upper abdomen. Your elbows should stay close to your body, not flaring out. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on engaging your triceps during the lift. Keep your elbows close to your body throughout the movement to maximize tricep activation.

Bench Dip

The bench dip exercise is one of the most basic and best workouts for building the triceps and bigger arms. Steps : 1.) Start by placing two benches parallel to each other 3-4 feet apart. 2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two. 3.) Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows. 4.) Pause, hold for a count and then return to starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Bench Press

The smith machine bench press exercise is the same exercise as the typical bench press but it uses the smith machine to allow for greater control throughout the exercise. Steps : 1.) Start by placing a flat bench in the middle of a smith machine so that the bar is in line with the middle of your chest. 2.) Lie down with your back flat on the bench and grab the bar with a shoulder-width grip as this will be your starting position. 3.) Unlatch the bar, then slowly lower it down towards your chest until it barely touches and you feel a stretch in your muscles. 4.) Hold this position for a count then return back up to the start 5.) Repeat for as many reps and sets as desired. Tips : 1.) The smith machine is a great tool for beginners to learn to use free weights safely and how to perform the bench press correctly.

Barbell Decline Bench Press

The decline barbell bench press is an effective exercise for targeting the lower portion of the pectoral muscles, as well as the triceps and shoulders. Here's a step-by-step guide on how to perform it correctly: Setup: Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Adjust the decline bench to a suitable angle (typically 15-30 degrees). Positioning Yourself: Lie down on the decline bench with your feet securely hooked under the foot pads to prevent sliding. Position yourself so that your eyes are directly under the barbell. Hand Placement: Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should wrap around the bar. Unracking the Barbell: With the help of a spotter if available, unrack the barbell by straightening your arms and moving the barbell over your lower chest. Your arms should be perpendicular to the floor. Lowering the Barbell: Inhale deeply and lower the barbell slowly and under control to your lower chest. Your elbows should be at about a 45-degree angle to your body. Lower the bar until it lightly touches your lower chest. Do not bounce the bar off your chest. Pressing the Barbell: Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on squeezing your chest muscles during the lift. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.

Bench Weighted Decline Crunch

Steps : 1.) Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. 2.) Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Seated Leg Tuck

Steps : 1.) Start off with your body sitting in the middle of a flat bench with your legs stretch out in front of you. 2.) Keep the upper half of your body leaning back. 3.) Take your knees and curl them up towards you as you bring your chest close to your knees. 4.) Exhale as you perform this motion. 5.) Tighten your abs and squeeze for a few seconds, then return back to the starting position as you inhale. 6.) Repeat this exercise for as many repetitions as needed.

Elevated Push-Up

Steps : 1.) Start in a push-up position with a flat bench positioned behind your feet. 2.) Elevate your feet and place them either in the middle of the bench or at the edge of it (depending on the position of the bench) so that your body is elevated off of the floor. 3.) Slowly lower yourself down towards the ground until your chest almost touches the floor and you feel tension in your muscles. 4.) Hold this position for a second then return back to the starting position, pushing up with your pecs and squeezing your chest on the way up. 5.) Repeat for as many reps and sets as desired.

Bench Push-Up

Steps : 1.) Start by setting up a bench horizontally getting yourself in a push-up position so that your arms are extended, in a shoulder-width position on the floor with your feet extended behind you with toes on the bench. 2.) Slowly lower your body down towards the bench so that your chest is almost touching then hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bench Leg Raise (Supine)

Steps : 1.) Begin in a supine (on your back) position on a flat bench. 2.) Raise your legs up in the air while keeping them together. 3.) Extend them till they are straight up in the air pointing towards the ceiling. 4.) Slowly bring back your legs to a flat position. 5.) Repeat for the desired amount of reps.

Dumbbell Incline Bench Press (Hammer Grip)

The dumbbell incline bench press with a hammer grip is a variation of the traditional incline bench press that targets the upper chest, shoulders, and triceps. Here’s a step-by-step guide to performing this exercise correctly: Set Up: Adjust the incline bench to an angle of around 30 to 45 degrees. Sit on the bench with your back flat against the backrest and your feet planted firmly on the ground. Grab the Dumbbells: Hold a dumbbell in each hand with a neutral grip, also known as a hammer grip. Your palms should be facing inward towards each other, and your thumbs should be pointing forward. Starting Position: Lie back on the bench, bringing the dumbbells up to shoulder level with your arms extended. Your elbows should be bent, and your upper arms should be perpendicular to the ground. Executing the Press: Press the dumbbells upward in a controlled manner, extending your arms fully. Keep your wrists straight throughout the movement. As you press the dumbbells up, focus on squeezing your chest muscles. End Position: At the top of the movement, the dumbbells should be directly above your shoulders, and your arms should be fully extended but not locked out. Return to Starting Position: Lower the dumbbells back down in a controlled manner until they are at shoulder level again. Keep your elbows slightly bent to maintain tension on the chest muscles. Avoid letting the dumbbells drop too quickly.

Bench Hip Thrust

Steps : 1.) Begin by laying with your back on a flat bench with your feet hanging off one end and grabbing the bench above your head. 2.) Keep your feet and knees together and then slowly bring them up towards the ceiling keeping them pointed straight up. 3.) While your legs are pointed straight up, thrusts your hips up off of the bench then slowly low back down to the bench. 4.) Repeat for as many reps and sets as desired.

Smith Machine Bench Press (Close Grip)

The smith machine close grip bench press exercise uses a close grip to isolate the triceps and also work the chest muscles. Steps : 1.) Start off by placing a flat bench in the middle of a smith machine. 2.) Using a close grip, hands about 6 inches apart, unlatch the bar and lower it towards your chest. 3.) Pause just before the bar hits your chest and raise the bar by extending your arms to the starting position. 4.) Repeat for as many reps and sets as possible Tips : 1.) Refrain from bouncing the bar off of your chest as this is improper form and could lead to injury.

Bench Crunch

The crunches with legs on a bench is one of the most common abdominal exercises that isolates the ab muscles. Steps : 1.) Lie on your back with your feet up on a bench, keeping your knees bent at a 90-degree angle, placing your hands across your chest or on either side of your head. 2.) Raise your head, shoulders and chest off the floor moving towards your knees, as you flex your spine. 3.) Hold the position for a moment and then lower to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Incline Bench Row

Steps : 1.) Start by setting up a weighted barbell in front of an incline bench, laying down in a prone position with your body kept straight and your legs extend with toes on the floor in behind you. 2.) Reach down with a shoulder width grip and grab the bar elevating it off of the ground slightly. 3.) Slowly raise the bar up towards your chest, squeezing your back, and then hold for a count. 4.) Return the barbell back to the starting position. 5.) Repeat for as many reps and sets as desired.