Purpose/Benefits

The purpose of the bench press is to target the chest, which is a major muscle group, while also recruiting smaller muscle groups on and near the shoulder. This exercise can be beneficial to use in an exercise program where the purpose is to increase muscle size or strength. 

Execution and how to perform this exercise:

1. Before beginning this exercise, ensure that: 

   1. Five points of contact are maintained with the bench and ground- head, upper back, glutes, and feet 

   2. Position the body so that the eyes are below the barbell

   3. Grab the bar with the palms facing away from you and with a grip that is slightly wider than shoulder width

   4. Move the bar off of the supports 

      1. Have the bar over the chest with the elbows extended

   5. Keep the wrists stiff

2. In a controlled manner, lower the bar to touch the chest at approximately the level of the nipples 

3. Push the bar upwards and slightly back until the elbows reach full extension

4. Repeat steps 1-3 for 2 to 3 sets of 10-12 repetitions for hypertrophy goals 

   1. If the goal is strength, then perform less sets with a heavier load