A bench press is a weightlifting exercise that develops muscles in the chest, shoulders and arms. Many variations exist, but a typical bench press requires lying on your back on a weight bench and pushing the weight upward repeatedly. The primary muscles exercised are the anterior and medial deltoids, the triceps, and the pectorals. Secondary muscles include the rhomboids, posterior deltoids, rotator cuff and serratus anterior muscles.
Barbells
A barbell is effective if you want to press a large amount of weight. The thick, metal bar can hold different weight plates. If you use a barbell, you'll need a weight bench, which has a support rack for holding the barbell in the starting position. You'll also need a spotter -- a helper that assists you in the event of an emergency. For example, if you can't return the weight to the rack, the barbell could choke you or hurt your torso. The spotter should stand behind you during the bench press and remain ready to grasp the bar at all times.
Dumbbells
To perform a simple version of the bench press, you can use dumbbells. The advantage of using dumbbells is that you won't need a spotter, but you won't be able to lift as much weight as you can with a barbell. If you're new to the exercise, use light weights until you perfect your form.
Incline
If you have a weight bench that allows you to adjust the incline, you can perform bench-press variations that alter the focus of the exercise. For example, using an incline of 45 to 60 degrees to perform bench presses primarily exercises the pectorals and the anterior and medial deltoids, making it an effective exercise for the chest and shoulders.
Form
Proper form is needed to avoid injuring yourself. It varies depending on the specific equipment you use and whether or not you use a weight bench. Proper form for a typical barbell bench press begins with lying on your back on the weight bench. Plant your feet firmly on the floor and try to maintain a straight back throughout the exercise. Your head, shoulders and butt should contact the bench at all times. Grasp the barbell with your palms facing forward. Lift the barbell off the rack and lower it slowly to the middle of your chest while you inhale. Press the bar upward while you exhale until your elbows are fully extended. When you can no longer perform any more repetitions, return the barbell to the rack. Note that your spotter should help while you lift the barbell off the rack and while you put it back on.
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