Bench Press

Bench PressEquipment Required: flat bench, weights of various sizes, bar


  1. begin by lying flat on a bench, with your feet flat on the floor and buttocks and shoulders touching the bench.
  2. grasp the bar at slightly wider than shoulder width apart (so that the elbows are at right angles at the lowest point).
  3. start with the arms fully extended, holding the weight directly above the chest
  4. the weight is lowered at a controlled speed and with a smooth motion, to just touch the chest then returned to the starting position.

Key points to remember


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Fitness Extra

If you are new to exercise, consider getting a medical assessment before doing too much. Fill out a PARQ to see if you are ready. The best thing you could do is perform a warm-up before each fitness session, which should include some stretching. When training, following correct exercise technique can help reduce injuries and maximise fitness gains.

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