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Barbell Bench Press
Beginner - Strength - Compound
Targeted Muscle Group
Chest
Triceps
Shoulders
Recommended Equipment
Barbell
How to do it
The barbell chest press, also known as the barbell bench press, is a fundamental exercise for building upper body strength, specifically targeting the pectoral muscles, triceps, and shoulders. Here’s a step-by-step guide on how to perform it correctly:
Setup:
Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Lie down on the flat bench with your feet flat on the ground and your head, shoulders, and buttocks firmly pressed against the bench.
Hand Placement:
Grip the barbell with both hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should be wrapped around the bar.
Starting Position:
Unrack the barbell by straightening your arms and moving the barbell over your chest. Your arms should be perpendicular to the floor.
Lowering the Barbell:
Inhale deeply and lower the barbell slowly and under control to your mid-chest. Your elbows should bend at about a 45-degree angle to your body. Lower the bar until it lightly touches your chest or is just above it. Do not bounce the bar off your chest.
Pressing the Barbell:
Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on squeezing your chest muscles as you lift the weight. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.
