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Barbell Bench Press
Home >>  Exercises >> Chest >> Barbell Bench Press
Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
9.0
Excellent
Barbell Bench Press - Images
START
FINISH


1.   Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in
     the middle of the movement between the forearms and the upper arms), lift the bar from the
     rack and hold it straight over you with your arms locked. This will be your starting position.

2.   From the starting position, breathe in and begin coming down slowly until the bar touches your
     middle chest.

3.   After a brief pause, push the bar back to the starting position as you breathe out. Focus on
     pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the
     contracted position at the top of the motion, hold for a second and then start coming down
     slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

4.   Repeat the movement for the prescribed amount of repetitions.

5.   When you are done, place the bar back in the rack.

Caution:

If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.

Don't bounce the weight off your chest. You should be in full control of the barbell at all times.




Barbell Bench Press - Guide
Alternative Exercises For Barbell Bench Press
9.2
Muscle Targeted: Chest
Muscle Targeted: Chest
Muscle Targeted: Chest
8.8
9.1
Main Muscle: Chest
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