Bench Press

How To Bench Press

The bench press is a compound exercise and is regarded as the best chest building exercise of them all.

Muscles Involved in order of importance:


  • Chest (pectorals)
  • Front delttoids (shoulders)
  • Triceps

To perform this exercise lie on a flat bench and take hold of a barbell with a medium width grip,
Then lower the barbell slowly to the middle of your chest breathing in as you lower the bar,
Push the bar straight up to the starting posistion untill your elbows are locked out and remember to exhale as you do this.

Safety: This exercise should be done with a spotter if you think the weight will be a bit too much, I also have a spotter when doing this exercise just to be on the safe side.

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I run for my aerobic exercise. You can run, walk, dance; whatever you prefer. Just be certain to do aerobics at least 3 – 4 times a week for a minimum of 30 minutes each workout. If you are using HIIT or something on that order, obviously you will be spending less time getting in your aerobics.

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