Compound — upper body

Bench Press

Barbell and bench

The bench press is the standard chest exercise and one of the three powerlifting lifts. It builds a broad, powerful chest together with strong triceps.

Technique

1. 1Lie with your eyes directly under the bar, natural arch in your lower back
2. 2Grip just outside shoulder width, wrists stacked straight
3. 3Pull your shoulder blades back and down — this creates a stable platform
4. 4Lower the bar to your lower chest along a slight arc, not straight down
5. 5Press the bar slightly back toward your face as you extend

Sets and reps