Barbell Bench Press
Chest ·Barbell ·Intermediate
Muscles worked
Pectorals
Triceps
Shoulders
How to do Barbell Bench Press
- Lie on the bench with your eyes directly under the bar and your feet planted flat on the floor.
- Pull your shoulder blades back and down into the bench to create a stable pressing platform.
- Grip the bar slightly wider than shoulder width with wrists stacked over elbows, then unrack to full arm extension.
- Lower the bar slowly to your lower chest with elbows tracked at about 60 to 75 degrees from your torso.
- Pause briefly with the bar touching the chest, keeping full-body tension and a tight upper back.
- Drive the bar back up explosively by pressing through the chest and triceps until the arms lock out.
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