The Ultimate Fitness Exercise Database Ready to Ship.

{
  "exerciseId": "edb_T5uttLa",
  "name": "bench press",
  "imageUrls": {
    "360p": "https://assets.exercisedb.dev/media/uc9UW4p.png",
    "480p": "https://assets.exercisedb.dev/media/KrucGym.png",
    "720p": "https://assets.exercisedb.dev/media/jVlPn4h.png",
    "1080p": "https://assets.exercisedb.dev/media/UlcSMxu.png"
  },
  "bodyParts": ["chest"],
  "targetMuscles": ["pectorals"],
  "secondaryMuscles": ["triceps", "shoulders"],
  "equipments": ["barbell"],
  "difficulty": "intermediate",
  "exerciseTypes": ["strength"],
  "movementType": "compound",
  "gifUrls": {
    "360p": "https://assets.exercisedb.dev/media/qU7GQpl.gif",
    "480p": "https://assets.exercisedb.dev/media/bqZjg7F.gif",
    "720p": "https://assets.exercisedb.dev/media/Ec7u4jR.gif",
    "1080p": "https://assets.exercisedb.dev/media/q61OKxC.gif"
  },
  "overview": "The barbell bench press is a well-known strength exercise that mainly works the chest muscles, while also involving the triceps and shoulders. It's done by lying flat on a bench and smoothly lowering and pressing a barbell in a controlled motion.",
  "instructions": [
    "Lie down on the bench and place your feet flat on the ground. Keep your eyes under the bar.",
    "Grab the bar with your hands about wider than shoulder-width apart. Squeeze it tight.",
    "Take the bar off the rack and raise it straight up over your chest with your elbows extended.",
    "Lower the bar slowly to your chest. Keep your elbows at 45 degrees, not straight out to the sides.",
    "Let the bar touch your mid-chest, then pause for a second.",
    "Now push the bar up by pressing your hands firmly. The idea is to push yourself into the bench and not just pushing the bar upwards.",
    "Do your reps and keep the bar moving in the same path every time."
  ],
  "exerciseTips": [
    "Your shoulder blades need to be pulled back and down before you begin. This position should be maintained throughout. This will protect your shoulder and provide a stable base.",
    "Don't arch your lower back on the bench. Maintain a slight natural curve.",
    "The bar should go straight up and down. If it's tilting toward your head or your waist, something's wrong. Fix it.",
    "Breathe right: take a deep breath at the top, exhale on the way down, breathe in part way up, and exhale again."
  ],
  "relatedExerciseIds": [
    "edb_mbpKFKd",
    "edb_SIiTlYd",
    "edb_TUGkclM",
    "edb_WQUuNhp"
  ]
}