How to Bench Press With Free Weights

Exercising with free weights means there is no support for the bar other than you. This requires more control and balance than using a machine. Make sure you have enough weight to get the results you want, but not so much that it strains your muscles.

Instructions

    • 1

      Lie comfortably flat on the bench.

    • 2

      Place your feet on the floor, on the bar at the base of the bench or on the end of the bench. You can decide which position is most comfortable.

    • 3

      Line your hands up on the bar so that you can push straight up, and keep a loose grip on the bar. If your hands are too far apart, you will be pushing outward. If they are too close together, you'll be pushing inward. The key is to push straight up, so you may need to adjust your grip after 2 or 3 reps.

    • 4

      Press the bar upward to remove it from the rack, keeping your head, neck and body in one line. Don't arch your back while lifting the weights.

    • 5

      Inhale and lower the weights as close to your chest as you can.

    • 6

      Exhale as you press back up. Straighten your arms, but don't lock your elbows.

    • 7

      Repeat several sets, taking a 30-second break in between. The amount of sets you do is based on your strength and skill level.

    • 8

      Raise your weight as your fitness level increases.