The Bench Press

This exercise is the grandaddy of all chest movements. The bench press is responsible for more 50+ inch chest measurements than any other chest movement. It is a very simple and direct movement, with the variables being hand spacing, breathing, foot placement and controlling the bar.

To start, you lie on your back on a bench, keeping your feet firmly on the floor (it is advisable to have a training partner or "spotter" to assist and watch you during this movement, and if it is a REALLY heavy weight, you may even want two spotters, one at each end of the bar). Have your partner hand you the bar, or take it from the rack at the head of the bench. Lower the bar to the nipple area of your chest and then push overhead to arms length, keeping your elbows out as far from the trunk as possible. Return to start position.

There are many other variables to this movement, which we will discuss in the section "Towards more Bodybuilding"

Another form of the bench press, done with dumbbells: