Chest · Barbell · Intermediate
How to do Barbell Bench Press
The barbell bench press is a classic compound exercise that primarily targets the pectoral muscles, while also engaging the triceps and shoulders. It is performed by lying on a bench and pressing a barbell up and down in a controlled manner.
How to do Barbell Bench Press, step by step
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Bench Press →
Track Barbell Bench Press in SPLYT
Barbell Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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