The bench press is an upper body exercise that builds strength in the chest, shoulders, and arms.
Primary Muscles Involved
Pectoralis major
Triceps brachii
Deltoids
Procedure
In the following video, take note of the three segments of the exercise: Setting the bar, Lowering the bar, Pressing the bar.
Setting the bar -- Pay attention to foot placement, back position, hand placement, and grip position.
Your feet should be flat on the floor and placed so your knees are bent and pushing your lower body slightly up.
The scapula in your back should be contracted, forming an arch.
Your hands should be placed so the pinky goes on the rings of the barbell with the base of the palm supporting the bar.
Lowering the bar -- Your elbows shouldn't flare out or tuck too far in. Ideally, they'll form a 75 degree angle with your body. Your forearms will remain vertical the entire time. The bar will end by touching the middle of your chest, just below the pec.
Pressing the bar -- Press the bar up. Keep your butt on the bench and your shoulders tucked through the motion. End with elbows locked and the bar above your shoulders.
Variations
Each bench press variation places emphasis on different primary muscles.
Incline Bench Press
Identical to the normal bench press, except performed on an inclined bench. Has higher activation in the shoulders and upper chest. Should be performed with a lighter weight.
Close-Grip Bench Press
Identical to the normal bench press, only the hands are placed inside the shoulders. Puts more focus on the tricep. Should be done with a much lighter weight compared to normal bench press.