Barbell Bench Press
Muscle Groups: Chest
Barbell Bench Press focuses on Chest, with Shoulders, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Barbell Bench Press with proper form and technique.
- 1
Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.
- 2
Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position.
Tips for Success
These tips will help you perform Barbell Bench Press safely and effectively while maintaining proper form.
-
Make sure to wrap your thumbs around the bar to ensure safety.
-
Do not bounce the bar off of the chest. Move the bar in a controlled fashion.
-
Avoid arching the lower back. Instead, keep your hips on the bench throughout the entire movement.
Secondary Muscles
While Barbell Bench Press primarily targets Chest , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Barbell Bench Press, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Barbell Bench Press, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
