🏋️ How to do Bench Press (Barbell)

Works: Chest, Triceps, Shoulders · Starting weight: about 75 lbs

main muscle helpers

Step by step

1. Lie on the bench, eyes under the bar, feet flat.
2. Grip slightly wider than shoulders, unrack and lower to mid-chest.
3. Press up and slightly back over your shoulders.

💡 Tip: Always use a spotter or safety pins when going heavy.

At home: other ways to do it

Bench Press (Smith machine)

Cable Chest Press

In the KinFit plans

• Expert plan, Upper Body A: 4 sets × 6–8 reps

▶ Watch videos of Bench Press (Barbell)

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