Nick’s Exercise of the Week


The bench press is THE upper body exercise. This exercise is used to measure the upper body strength of an individual. In line with your heaviest lifts, this should be third heaviest behind the dead lift and the squat.

Bench pressing is a compound exercise; an exercise where it works more than one muscle group over more than one joint.  Primarily it is used to work the chest muscles; pectorals major and minor but it will also work the triceps, deltoids and the core.

  • Step 1:
    Lie with your back flat on the bench with your feet planted so that you have a steady base to push from when bench pressing a heavier amount.










  • Step 2:
    Dismount the barbell off the rack with a shoulder width grip.
  • Step 3:
    Controlling the motion, lower the barbell until it is just off the chest.










  • Step 4:
    Press the bar vertically to a position where there is a slight bend at your elbows.










  • Step 5:
    Whilst at the top position, take a deep breath and repeat


  • When performing with heavier weights ensure there is a spotter to help if needed.
  • When pressing do not arch your back excessively.
  • To benefit more of your core, this can be performed with dumbbells.