Barbell Bench Press
The classic upper-body strength builder for chest, front shoulders and triceps.
- Main muscle
- Chest
- Also works
- Triceps, Shoulders
- Equipment
- Barbell
- Level
- intermediate
How to do it
- 1Lie on the bench with eyes under the bar, feet flat and shoulder blades squeezed together.
- 2Grip slightly wider than shoulder width and unrack with straight arms.
- 3Lower the bar under control to your mid-chest, elbows about 45° from your body.
- 4Press back up to straight arms, keeping your back and glutes on the bench.
Coach's tips
- Keep a slight arch and tight upper back
- Always use a spotter or safety pins when going heavy
Common mistakes
- • Bouncing the bar off the chest
- • Flaring elbows out to 90°