Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Push-Up (On Bench) Instructions

Push-ups on a bench are a great exercise for people who struggle with completing push-ups on the floor.

  1. Place your hands on the edge of a bench just beyond shoulder width apart. 
  2. Hold your torso up at arm's length with your toes on the floor. This is your starting position. 
  3. Slowly lower yourself downward until your chest nearly touches the bench. 
  4. Squeeze your chest and slowly press your upper body back to the starting position. Pause briefly at this position. This is one rep. 
  5. Repeat for the desired number of reps. 

Push-Up (On Bench) Tips

  • Bench push-ups are great for beginners, but they can also serve as a great exercise for finishing off an intense chest workout. 
  • The higher the bench is, the easier the push-ups become. 
  • Keep your body straight and your spine neutrally aligned. 
  • Keep your head up and use a full range of motion.