Weight training is a popular activity offering many physical and psychological benefits and the bench press is one of the most popular weight training exercises among both competitive and recreational lifters. The purpose of this article was to increase the body of knowledge concerning the biomechanics and, functions of the bench press as performed by novice lifters. Muscular activity and the kinematics of the lifter, as well as the kinematics and kinetics of the bar, were assessed during different variations of the exercise . Bench pressing is an exercise that can give a strong upper body with benefits reaching into all areas of life . The bench press exercise is one of the most used for training and for evaluating upper-body strength. In strength training, the bench press exercise is a standard part of anyone's resistance training program, and is often used to assess upper body strength as well. The bench press (also known as the chest press) targets the large pectoral muscles that help perform the pushing motion. This exercise is typically performed with free weights such as a barbell or dumbbells