# Adjustable Bench Press

GH₵ 1,200 · Kotobabi

The bench press is a compound upper-body exercise that builds the chest (pectorals), shoulders (deltoids), and triceps by pushing weight upward while lying on a bench. Proper form involves keeping shoulder blades retracted, maintaining a slight back arch, and lowering the bar to the mid-chest with controlled elbows
This video demonstrates the five key steps for a perfect bench press
Setup: Lie on the bench with eyes behind the barbell. Place feet flat on the floor for stability.
Grip: Grip the bar slightly wider than shoulder-width, keeping wrists straight.
Execution: Lower the bar to the nipple line (roughly 90-degree elbow angle)

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