[Anaerobic exercise] Bench press: The key to strengthening upper body strength

An exercise that everyone who works out has probably heard of at least once is the ‘bench press.’ Particularly great for strengthening upper body muscles and improving physique, this exercise is a favorite choice for many people. In this article, we will look at the definition and procedure of the bench press, as well as its pros and cons.

Bench press definition and procedure

The bench press is an exercise that primarily strengthens the upper body muscles, including the chest, shoulders, and arms, and uses a barbell or dumbbell. Below is how to perform a basic bench press:

1. Starting position: Place your back and head on a flat bench and the soles of your feet on the floor.
2. Grasp: Hold the barbell with both hands and ensure that your wrists are positioned vertically.
3. Lowering: Slowly lower the barbell toward your chest.
4. Raise: Raise the barbell as if pushing it away from your chest.

How many minutes of bench press is appropriate?

Sets and repetitions are more important than time. If you are a beginner, I usually recommend 3-5 sets of 8-12 reps per set. After performing one set, it is recommended to rest for 1-2 minutes before starting the next set.

bench press tips

-Wrist position: Wrists should be positioned vertically.
-Back and knee position: Your back and knees should remain flat and the soles of your feet should be on the floor.
-Breathing: It is recommended to inhale when lowering and exhale when pushing the barbell up.

Practicing bench press consistently can cause the following changes to your body:

Strengthens upper body muscles:

The bench press is primarily an exercise that strengthens the muscles of the chest, shoulders, and arms. Doing this exercise consistently will strengthen your upper body muscles and increase volume, especially in your chest area.
Improves stamina: The bench press is a compound exercise that lifts large weights and helps improve overall stamina and muscular endurance.
Improve your posture: Performing the bench press with proper form will also help improve your upper body posture.
Defined upper body silhouette: The bench press develops muscles such as the chest and shoulders, creating a defined upper body silhouette.
Activates metabolism and reduces body fat: Bench presses, which use large amounts of muscle tissue, burn a lot of calories, which helps reduce body fat and activate metabolism.
However, in order to experience these changes, it is important to maintain a consistent exercise routine with proper form. Exercise caution when exercising with improper technique or lifting excessively heavy weights as this can lead to injury.

Bench press pros and cons


Strengthens upper body muscles: You can dramatically strengthen your upper body muscles, including your chest, shoulders, and arms.
Improves stamina: Helps improve whole body stamina and muscular endurance.


Injury Risk: If performed with poor form, there is a risk of shoulder or elbow injury.
Need a Spotter: When handling large weights, you will need the help of a spotter for your safety.


The bench press is an exercise that is very helpful in strengthening upper body muscles and improving stamina. However, caution is always required as there is a risk of injury if proper technique and safety precautions are not followed. When first starting out, it is important to seek guidance from an expert or do sufficient research on correct posture and techniques.

What you need to remember is that improving physical strength is not something that can be achieved in a short period of time, but is a process that requires constant investment of effort and time. So start slowly and continue your exercise routine, including the bench press!

When I exercise myself, I don’t want to be greedy about the weight.
At first, it is a good idea to go to the gym and get help from a professional. This is an exercise that guarantees good results if you exercise regularly.

[Anaerobic Exercise] Squat: The perfect lower body exercise

Leave a Reply

Your email address will not be published. Required fields are marked *