Bench Press

ChestBarbell

The bench press is a barbell exercise for the chest. In RepFuel you log it as weight × reps, with last session's numbers shown beside every set so you know what to beat.

Bench Press illustration

How to progress

  • • Pick a rep range (say 8–12) and a weight you can do with good form.
  • • Add reps each session until every set hits the top of the range, then add the smallest weight jump and start again.
  • • Leave a rep or two in the tank on most sets; stop any set if form breaks down or something hurts.

Similar exercises for the chest

Decline Bench PressChest · BarbellWide-Grip Bench PressChest · BarbellDumbbell Bench PressChest · DumbbellSmith Machine Bench PressChest · Smith MachineBarbell Floor PressChest · BarbellChest PressChest · MachineClose-Grip Chest PressChest · MachineConverging Chest PressChest · Machine

Chest exercises with other equipment

Assisted Dip MachineChest · MachineBand Chest FlyChest · BandCable CrossoverChest · CableCable FlyChest · CableChest DipChest · BodyweightDecline Chest Press MachineChest · Machine

Programs with the bench press

Beginner Full Body

Beginner · 3 days a week

Upper/Lower

Intermediate · 4 days a week

Push/Pull/Legs ×2

Intermediate · 6 days a week

Strength 5×5

Intermediate · 3 days a week

5-Day Body Part Split

Intermediate · 5 days a week

Log it in RepFuel

RepFuel shows last session's weight × reps beside every set, runs your rest timer and celebrates PRs. Free, works on any phone, no app store needed.

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General fitness information, not medical advice. If you're new to an exercise, learn it with light weight or from a qualified coach.