Barbell Bench Press

Category

Chest

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Pectoralis Major

Secondary muscles

Deltoids, Triceps Brachii

How to do it

1. Lie flat on the bench with your eyes positioned directly under the barbell
2. Grip the bar with hands slightly wider than shoulder-width, keeping your wrists straight
3. Unrack the bar and lower it in a controlled manner to your mid-to-lower chest
4. Press the bar back up explosively until your arms are fully extended, exhaling as you push

Form tips

• Keep your shoulder blades squeezed together and pressed into the bench throughout the movement
• Maintain your chest up and out while keeping a slight arch in your lower back
• Position your elbows at approximately 45 degrees to your torso, not 90 degrees
• Keep your feet flat on the ground and drive through your heels for stability