Male | Female

Method:

Lay on the bench with your heels on the ground, hips and shoulders in the bench. Grip the bar in the rack a little wider than shoulder width apart, with your palms facing towards your feet. While flexing from your legs to your shoulders, take the weight off the rack. Press the weight up, keeping it level with your shoulder line. It shouldn’t arc upwards to your eyes, or downward to your belly at all. When pressing, keep your feet planted firmly and actively drive them downward during the lift. A tight lower body will give you more control over the lift, meaning you can lift higher and heavier. When returning the weight to your chest, don’t just let it drop. Pull it down and control it. It should not touch your chest at all, but come to a stop just a fraction before that.

Why it’s good:

Bench press firms up your chest like nothing else. Whether you’re toning or building, bench press should be part of your workout.

What to watch out for:

Make sure you’re not benching too much, you want to push yourself, but having someone run over to stop you from crushing your throat is something you want to avoid.

Snapshot:

Male | Female

Method:

Lay on the bench with your heels on the ground, hips and shoulders in the bench. Grip the bar in the rack a little wider than shoulder width apart, with your palms facing towards your feet. While flexing from your legs to your shoulders, take the weight off the rack. Press the weight up, keeping it level with your shoulder line. It shouldn’t arc upwards to your eyes, or downward to your belly at all. When pressing, keep your feet planted firmly and actively drive them downward during the lift. A tight lower body will give you more control over the lift, meaning you can lift higher and heavier. When returning the weight to your chest, don’t just let it drop. Pull it down and control it. It should not touch your chest at all, but come to a stop just a fraction before that.

Why it’s good:

Bench press firms up your chest like nothing else. Whether you’re toning or building, bench press should be part of your workout.

What to watch out for:

Make sure you’re not benching too much, you want to push yourself, but having someone run over to stop you from crushing your throat is something you want to avoid.

Snapshot: