How to Bench Press

Exercise the anterior deltoids with bench presses. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Works chest, anterior deltoids & triceps
Don't arch back
Keep abs tight
Lift bar over top of chest

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Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I'd like to show you how to do a bench press. The bench press is going to be working primarily your chest muscles, your anterior deltoids, the front part of your shoulder, and your triceps. Approach the bench, take a seat. You want to lay back on the bench, keep your feet firmly planted on the floor, making sure not to arch your back, keeping your abs tight. That's going to help you from doing that. Back flushed with the back pad. If you're having a hard time with your back coming up off the pad, you can raise your feet up and cross them or you can place them on the edge of the bench. I'm going to keep mine firmly planted on the floor, keeping my abs tight. I'm going to lift the bar over top of the chest. Inhale as you bring the weight down right to the middle of your chest, exhale as you press the weight up. Maintain proper form at all times, keeping the movement slow and in control, no jerky movements. Avoid any injury. Return the weights back to the starting position. Sit up slow. Just remember a few key things: back flat against the pad, feet firmly on the floor or up on the air or on the edge of the bench. Your grip, it's the same distance from the center. That is the way you properly do a bench press and you're working your chest, your shoulders and your triceps.

How to Bench Press Video

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