University Recreation


Bench Press

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The following information is to be used as a guideline only. If any of the exercises cause any pain or discomfort, stop the exercise immediately and consult your physician. We strongly encourage you to consult with a physician before participating in any physical activity.

Primary Muscles: Pectoralis Major
Secondary Muscles: Triceps, Deltoids
Body Area: Chest, Arms, Shoulders
Modality Types: Machines Machines, Free Weights Free Weights, Accessories Accessories
Equipment: Dumbbells, Performance Barbell Bench Press, Barbell, Medicine Ball, Precor DB Bench, Life Fitness Hammer HD Half Rack

Bench Press Bench Press

Proper Steps

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  • Read "Getting Started" before beginning any exercise
  • Lie on a flat bench and place feet on the floor
  • Keep your head, back and butt in contact with bench
  • Grab bar in an overhand grip slightly wider than shoulder width apart
  • Hold the barbell above your body, then lower slowly to the middle of your chest
  • Without bouncing the weight off your chest, drive barbell up over middle of chest
  • This exercise can also be performed using dumbbells, an incline/decline bench or stability ball


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University Recreation, PO Box 641830, Washington State University, Pullman WA 99164-1830, 509-335-8732, Contact Us