bench press

muscle used: chest

how to do it:

place the appropriate weight on a barbell.
lie down and lift the barbell off the rack. This is the starting position.
lower the weight towards your chest.
hold, then push the weight back to the starting position.

how many to do:

general fitness improvement: lift enough to reach muscle fatigue with 12-25 reps. Complete 1-3 sets.
muscle gain: lift enough to reach muscle fatigue with 6-15 reps. Complete 1-3 sets.

did you know...?

allowing the barbell to fall quickly and bounce off your chest not only hurts, it's less productive. This rookie move results in the barbell gaining momentum which decreases the amount of weight your lifting. The slower and more controlled any weight training exercise is, the more benefit you're going to get!

additional information:

To avoid reaching a plateau, change exercises every couple weeks. For other exercises and variations, ask a trainer in the club!

Our Personal Training staff can build a custom routine designed to help you reach your goals quickly and safely.

starting position

ending position

This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.