Bench Press


How to do the Bench Press

While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back should maintain contact with the bench at all times.

Bench press is one of the most talked about measures of strength. While bench press is a 'good' indicator of upper body strength, there are so many other exercises which can demonstrate overall strength (Squats, Leg Press, Deadlift, Hang Cleans). Bench press is a compound exercise.

A spotter is required and should stand behind the participant with alternate hand grips. A squat with the movement should be performed for maximal support.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Chest
  • Triceps
  • Anterior Deltoids
  • Shoulder
  • Shoulders
  • Arms

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
116.7 lbs14.5 147.2 lbs

What is a good starting weight?

Based on an average weight lifted of 116.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 58 lbs and aim for 12-15 reps.


Workouts Plans with Bench Press

Purpose Type Level
Muscular Definition Intermediate
Muscular Definition Beginner
Hypertrophy Advanced
Muscular Definition Beginner
Sport Specific Advanced
Hypertrophy Advanced
Muscular Definition Beginner

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.