Bench Press
- Primary muscles
- Chest
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Barbell
- Movement pattern
- Horizontal Push
Steps
- 1 Lie on your back on a flat bench with your feet flat on the floor.
- 2 Grip the barbell with a wide overhand grip, hands slightly wider than shoulder-width apart, and unrack it directly over your chest with arms fully extended.
- 3 Slowly lower the barbell towards your mid-chest, keeping your elbows slightly tucked.
- 4 Once the barbell lightly touches your chest, powerfully press it back up to the starting position, fully extending your arms.
