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If I had to choose one of the top five exercises to develop a great physique and get stronger, the bench press would be one of them.

The Bench Press works numerous muscles. It mainly focuses on the pecs (pectoralis major), the thick muscle that covers most of the chest. It also stimulates the pectoralis minor, which lies deep under the pec major, and the triceps. At the same time, the deltoids, the serratus anterior (muscles on the upper-sides of the torso wrapping the rib cage), the coracobrachialis (deep muscles of the chest and front of the arm, with the boundaries of the axilla), and the trapezius (diamond-shaped muscles extending from the top of the neck to the shoulder and down toward mid-back) are involved in the movement.


  • Burn More Calories: The bench press is a multi-joint exercise encompassing many muscles, which helps you to burn more calories and consequently more body fat.
  • Aesthetics: Bench pressing molds your upper body nicely – for males and for females. Your chest gets higher and your shoulders and arms develop a great shape.
  • Time Efficient: The bench press is a compound move,  helping you be more productive at the gym.
  • Stronger Body: The bench press not only makes your chest muscles stronger but your whole upper body. The more weight you bench press, the more weight you can most likely shoulder press, as well as lift during tricep exercises. At the same time, you will become better at performing push-ups.
  • Healthier Bones: Chest presses like other resistance training exercises support bone health and help prevent osteoporosis.
  • Increased Power: Power is your capability to exert force, over a given distance as fast as possible. As your upper body becomes stronger performing chest presses, you can increase your power by performing each repetition faster.
  • Simplicity: There is not a lot of equipment involved. You just need a bench and a barbell or a set of dumbbells.
  • Anyone can do them: You do not need to be an expert lifter to do chest presses or be of a specific age or sex.

As you can see the benefits as vast. So start bench pressing!


Bench presses are generally performed using a barbell, as I’m doing in the video, but you can also use dumbbells.

Position yourself far enough under the bar so it’s easy to unrack but not so far under that you hit the pegs when you are pressing up. Tie up your abs and squeeze your shoulder blades together to stay centered and in control. Keep your back tight arched or against the bench.

Grip the bar tightly. If you have longer arms and/or want to push greater weight, you’ll need to grip wider. A narrower grip is better if you have shorter arms and/or aim for muscle mass. Either way, don’t exaggerate the grip.

Don’t forget to breathe evenly with each movement. Breathe in as you lower the back and exhale as you push up.

Barbell Chest Presses

Remember, whether you want to lose weight, tone your body, gain strength or size,

all muscles must be trained.

Lift, Burn more Fat, Get Stronger and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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