Bench Press Primary muscle(s) and equipment Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Freeweight, Barbell, Upper Body How to do the Bench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back should maintain contact with the bench at all times. Bench press is one of the most talked about measures of strength. While bench press is a 'good' indicator of upper body strength, there are so many other exercises which can demonstrate overall strength (Squats, Leg Press, Deadlift, Hang Cleans). Bench press is a compound exercise. Spotting A spotter is required and should stand behind the participant with alternate hand grips. A squat with the movement should be performed for maximal support.

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight Lifted	Average Reps	One Rep Max Average
116.7 lbs	14.5	147.2 lbs

 

How do I figure out a good starting weight?

Based on an average weight lifted of 116.7 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 58 lbs and aim for 12-15 reps.