Pushing: chest, shoulders and triceps

Bench press

Muscles worked: Chest · triceps · front shoulders

How to do it

1. Set up. Bench inside a rack or bench station with the safety arms set just below your chest height when you're lying down, or have a spotter stand behind your head. Never bench a barbell alone without safety arms. Use dumbbells instead. Lie with your eyes under the bar, feet flat, shoulder blades drawn back and down, and grip just wider than your shoulders.
2. Move. Lift the bar out of the hooks with straight arms and bring it over your shoulders. Lower it under control to your mid to lower chest (the start position in the picture), with forearms vertical and elbows angled roughly 45–70° from your body. Keep your bottom on the bench and don't bounce the bar.
3. Finish. Press back up until your arms are straight and the bar is over your shoulders (the finish position). After the last rep, guide the bar back against the uprights and into the hooks before letting go. Stop each set with one or two good reps still in reserve. If you get stuck, lower the bar on to the safety arms (or let your spotter take it).

Common mistakes

• Benching heavy without a spotter or safety arms.
• Bouncing the bar off your chest.
• Feet loose and hips lifting off the bench.

Where it appears in the member plans

Strength Builder.