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Chest · Body Weight
Chest Bench Press Correct Stance
Chest Bench Press Correct Stance is an intermediate compound strength exercise that works the pectorals (chest). It needs only a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
How to do Chest Bench Press Correct Stance
- Lie flat on your back on a bench with your feet firmly planted on the floor, positioned so that your eyes are directly under the barbell. Grip the barbell with a slightly wider than shoulder-width grip, palms facing away from you, ensuring your hands are evenly spaced on the bar.
- Place your feet flat on the floor, slightly wider than shoulder-width apart. Engage your legs and glutes, pushing your feet into the floor to create a strong foundation.
- Maintain a natural arch in your lower back, keeping your shoulders and glutes in contact with the bench. Retract your shoulder blades and tuck them firmly into the bench for stability.
Form tips
- Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
- Ensure your feet are firmly planted on the floor to provide stability and prevent your lower back from arching excessively.
- Ensure your head remains in contact with the bench, and avoid lifting it during the press.
Chest Bench Press Correct Stance alternatives
More pectorals exercises
Chest Bench Press Correct Stance FAQ
What muscles does Chest Bench Press Correct Stance work?
Chest Bench Press Correct Stance mainly works the pectorals in the chest.
What equipment do you need for Chest Bench Press Correct Stance?
You need only a bench.
How many sets and reps of Chest Bench Press Correct Stance should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chest Bench Press Correct Stance good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Chest Bench Press Correct Stance burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chest Bench Press Correct Stance?
Other exercises for the pectorals include Barbell Smith Chest Press, Band Bench Press, Chest Press Machine and Dumbbell Bench Press.
For developers
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