Bench Press for Beginners

The bench press is a staple of most workout routines for one simple reason – It is an incredibly powerful exercise, especially when it comes to working the upper body. There is science to support this as well: A 2012 ACE study found the barbell bench press to be one of the most effective exercises for targeting the chest muscles.

The bench press goes beyond just targeting the chest, however. It is a compound movement, which means it involves multiple joints and multiple muscle groups. So, in addition to the chest muscles, the bench press also works your shoulders and triceps at the same time as well. Three muscle groups in one exercise. This maximizes your time as well as your results.

You can do the bench press exercise with a barbell or a pair of SelectTechs. Both will effectively target the chest, shoulders and triceps. Like any exercise, however, there are a few rules to follow to ensure you get the most out of the movement:

1. Choose the correct weight. The last few repetitions should be challenging yet you can still maintain proper form.
2. Do 10-15 repetitions, 1-3 sets.
3. Do the bench press 2-3 times per week on non-consecutive days to give your muscles adequate time to recover.

Want more quick workout ideas? Check out our Quick Workouts playlist on our YouTube channel.

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