Chest · Exercise instructions
Bench Press
Feet planted; lower the bar with control and press without bouncing.
How to perform
SET UP. MOVE. CONTROL.
Set up: Prepare the barbell / rack and stabilize your body. Begin with light resistance.
Move: Feet planted; lower the bar with control and press without bouncing.
Return the load under control; reset your position before the next repetition.
Breathing
Exhale through the effort and inhale on the return; avoid prolonged breath-holding.
Rest
Rest 60–120 seconds between sets; heavier work may need longer.
Common mistakes
Too much load, rushed repetitions, momentum, losing alignment and ignoring pain.
Beginner option
Reduce load or range, add support, or choose a machine/body-weight variation.
Advanced option
Only after every repetition is clean, gradually add load, repetitions, duration or a pause.
When to stop
Stop immediately for sharp pain, dizziness, chest pain, unusual breathlessness or loss of control.
Next step