Barbell Bench Press
Chest · Barbell
Play the movement guide, then follow the steps at your own pace. This demonstration has no spoken audio.
- Main muscle
- Chest
- Also works
- Shoulders, Triceps
- Equipment
- Barbell
- Movement type
- Strength
How to do it
- Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart, and position the bar directly above your chest.
- Engage your core and unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your chest, keeping your elbows at a 90-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your chest muscles.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Keep in mind
- Keep your feet flat on the floor to maintain stability and support your lower back.
- Engage your core to maintain a stable and strong torso throughout the movement.
- Lower the barbell slowly and with control to prevent injury and maximize muscle engagement.
