Bench Press

Exercise / Chest, Shoulders


Yeni proje 1


Bench Press Nasıl Yapılır


  • Bankta sırt üstü yatın
  • Omuz Genişliğinden bir inç daha geniş açık kollar
  • When you grasp the weight, keep your palms facing up
  • Slowly lower the pain and do not touch your chest while lowering the weight.
  • Lift the weight while exhaling
  • Hold for 1 second and slowly lower it to chest level while breathing

Muscle Worked

Anterior Deltoid



Bench press is one of the most popular compound exercises in bodybuilding. It not only improves the chest muscles, but is also an important exercise for increasing strength.

Bench press is one of the most basic chest muscle movements. It is popular for greatly increasing upper body strength and endurance. Bench press is one of the most basic strength building exercises used in strength sports such as powerlifting.

Effects on the chest muscles: Pectoralis major and pectoralis minor are muscle groups located in the chest wall. The pressure exerted by the pushing force triggers the pectoral muscles to work most effectively. Also, having strong and developed bones are among the various benefits of this exercise.

Increases testosterone: It has been proven by research that weight exercises help increase short and long term testosterone levels. Exercises such as bench press, squat, and deadlift are the best exercises to trigger an increase in testosterone levels.

Improves thrust and grip strength: It is an absolute must in pushing, functional fitness and Olympic weightlifting sports. Bench press is a functional exercise that increases your grip strength in any daily activity that requires pushing or carrying.

Ana hedefi göğüs olsa da, anterior deltoid ve triseps kaslarının çalışmasını etkiler.

Bench Press Muscle work