The Barbell Bench Press is one of the most effective exercises for building upper body strength and muscle mass. It primarily targets the chest muscles, but also works the shoulders and triceps. Proper form and technique are essential to get the most out of this exercise and avoid injury. In this exercise, you take a medium grip on the barbell and lift it off the rack so that it is directly above your chest. Then, while inhaling, you lower the bar by bending at your elbows until it almost touches the middle of your chest. After a brief pause, you exhale and press the bar back up into the starting position by contracting your chest muscles. With consistent practice, the Barbell Bench Press can help you achieve your strength and fitness goals.
How to perform Barbell Bench Press
- Set up the barbell on a rack at a comfortable height. Load the appropriate weight onto the bar and secure the collars in place.
- Lie down on a flat bench with your feet firmly planted on the ground. Position yourself so that the barbell is directly above your chest.
- Reach up and grasp the barbell with a medium grip, which is usually just outside shoulder width. Your hands should be facing away from your body.
- Lift the bar off the rack and hold it directly above your chest with your elbows locked. This is your starting position.
- Take a deep breath and begin to lower the bar by bending your elbows. Lower the bar until it almost touches the middle of your chest. Keep your wrists straight and your elbows tucked in at a 45-degree angle.
- Pause briefly at the bottom of the movement, and then exhale as you push the bar back up to the starting position. Focus on contracting your chest muscles to lift the weight.
- Repeat for the desired number of repetitions.
- Once you have completed your set, carefully rack the barbell back on the rack.
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