CHEST · COMPOUND
Bench Push-Up
A push-up performed with hands on a stable bench.
Primary musclesChest
Secondary musclesTriceps, Front delts, Core
EquipmentBench, Bodyweight
DifficultyBeginner · Horizontal Push
How to perform
- Place the hands securely on the bench and step back.
- Lower the chest toward the bench while keeping the body aligned.
- Press back to the starting position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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