Bench Press
Also known as: Barbell Bench Press, Bench, Chest, Chest Press
Muscles worked: Upper Chest, Lower Chest, Triceps, Front Delt
How to do it
- 1
Lie on the bench with your eyes under the bar and feet flat.
- 2
Grip the bar a little wider than shoulder width; hands even.
- 3
Pinch shoulder blades together and lift your chest slightly.
- 4
Unrack by straightening your arms and bring the bar over your chest.
- 5
Lower the bar under control to mid chest; light touch only.
- 6
Press the bar back up while driving your feet into the floor.
- 7
Lock out softly, stay tight, and repeat for your reps.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Bench Press FAQ
What muscles does the Bench Press work?
The Bench Press primarily works the Upper Chest, Lower Chest, with the Triceps, Front Delt assisting.
What are the best sets and reps for the Bench Press?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
What is a good Bench Press?
There is no single number: a good Bench Press depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Bench Press in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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