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How to do the Bench Press

The Bench Press is a compound barbell exercise that mainly works your chest, with help from your front shoulders and triceps. Focus on three things: bar path touches mid-chest; elbows at 45°, not flared; drive feet into the floor.

ChestFront shouldersTricepsBarbell

Setup

  1. 1Bar over eyes at rack
  2. 2Grip just outside shoulders
  3. 3Feet flat, driving down

Three cues

  1. 1Bar path touches mid-chest
  2. 2Elbows at 45°, not flared
  3. 3Drive feet into the floor

Most common mistake

Bar drifts toward face

Lower over mid-chest

In Hindi · हिन्दी में

  1. 1बार छाती के बीच में छुए
  2. 2कोहनियाँ थोड़ी अंदर, बाहर न फैलें
  3. 3पैरों से ज़मीन को दबाएँ

आम गलती: बार चेहरे की तरफ़ जाए तो, छाती के बीच में उतारें

Alternatives to the Bench Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Bench Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.