Bench Press
Lying on a bench, lower a bar, dumbbells, or kettlebells to just above the chest and press back to straight arms.
Demonstration
Official photo sequences from the Army's drill manual, read left to right, top to bottom.
Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.
How to perform it
Free Weight Training (core exercise)
Starting position
Supine on the bench with the feet on the floor and the shoulders, head, and lower back firmly against the bench. Grasp the weight with a closed pronated grip slightly wider than the shoulders; a bar starts above the upper chest in the rack.
Movement
- 1Unrack. Lift the bar from the supports and hold it over the chest with the elbows fully extended.
- 2Lower. Bend the elbows to lower the bar until it is just above the breastbone, breathing in on the way down.
- 3Press. After a brief pause, press back to the up position, keeping the bar parallel to the ground and breathing out on the way up.
ATP 7-22.02, para. 14-10, p. 14-6 – 14-8, Figures 14-6 to 14-9 (opens the official PDF)
What it develops
A free-weight exercise used to improve upper-body muscular strength and endurance; with free weights it also requires stability of the trunk, lower back, hips, and upper legs.
Focus: Chest, Shoulders, Triceps
Form
Drawn from the cited instructions.
Cues
- Keep the feet firmly on the ground.
- Breathe in as the weight comes down and out as you press; practice this with lighter weight first.
Common mistakes
- Jerking the weight.
- Shrugging, arching the back, or letting the hips lift off the bench.
Cautions
- Use a spotter at the head of the bench who helps unrack the bar and assists if the lifter loses control (para. 14-12).
Substitutions
Alternatives described in the cited publication, and how they differ.
- Supine Chest Press — Kettlebells pressed from the floor with the knees bent; no bench or rack, and the floor limits how far the elbows travel. ATP 7-22.02, para. 13-9, p. 13-7 (opens the official PDF)
- Incline Bench — The same press on an inclined bench, shifting more work to the shoulders. ATP 7-22.02, para. 14-11, p. 14-8 (opens the official PDF)
- Push-Up — Bodyweight pressing from the Front Leaning Rest with no equipment; the trunk must also hold the body straight. ATP 7-22.02, para. 3-13, p. 3-8 – 3-9 (opens the official PDF)