Exercises | Gym | Bench press

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Bench press

How to do a bench press

The bench press is a full body exercise and works your chest, shoulders and triceps the most. It is important to do a bench press correctly to avoid shoulder pain so you should follow the step-by-step guide below. 


Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Keep your feet flat on the floor and grab the bar.

get fit to join royal marines bench press step one

Hold the bar in the base of your palm with straight wrists and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked. Lower the bar. Lower it to your mid-chest while tucking your elbows 75 degrees keeping your forearms vertical. Press the bar from your mid-chest to above your shoulders. Keep your bottom on the bench and lock your elbows at the top.

get fit to join royal marines bench press step two

Download the full plan