Barbell Bench Press

Description

The barbell bench press is the most popular upper-body pressing exercise in strength training. Lying on a bench, you lower a loaded barbell to your chest and press it back up to lockout. It primarily develops the pectoralis major while heavily recruiting the front deltoids and triceps, and it serves as the benchmark for upper-body pressing strength.

Muscle Group

Chest, Front Deltoid, Triceps

Equipment Required

Barbell

Barbell Bench Press Instructions

Lie back on a flat bench with your eyes directly under the bar. Plant both feet firmly on the floor and create a slight natural arch in your lower back.
Pull your shoulder blades down and back, pinning them to the bench. Keep this tightness throughout every rep.
Grip the bar with hands slightly wider than shoulder-width. Wrap your thumbs around the bar (do not use a thumbless grip) and stack your wrists over your elbows.
Unrack the bar with straight arms and bring it over your chest. Take a deep breath into your belly and brace your core.
Lower the bar under control to the lower portion of your chest, allowing your elbows to flare to roughly 45 to 75 degrees from your torso, not pinned to your sides and not at 90 degrees.
Press the bar back up and slightly toward your face, finishing with your arms straight over your shoulders. Exhale at the top.
Repeat for the desired number of reps, then rack the bar safely with the help of a spotter when working near maximum loads.