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Home > Build Chest Muscles > Barbell Bench Press

Barbell Bench Press

The bench press could possibly be the most well known weight training exercises.

A powerful exercise, It's been around since weight lifting began and has always been extremely effective at building / toning and shaping the pectorals.

Below you can find out exactly how to perform the bench press with good technique and with safety. A highly recommended exercise for any chest workout.



disclaimer advice

BARBELL BENCH PRESS
Exercise Type Primary Movers Secondary Movers
Compound /
Free Weights 		Pectorals Front Delts, Triceps
Exercise Description:

Safety note – We really recommend that you use a spotter with this exercise.

1). Lie down flat on bench, face up and position your body so that your eyes are directly under the barbell on the rack and your feet firmly on the ground. Grip the bar with your hands around 4 inches wider than your shoulders.

2). Press the bar off the rack and with control, lower down to your mid chest.

3). Press the bar back to the start position ensuring that you don't lock out your elbows at the top.

Video:
Exercise Tips:

  • The way you position your body on the bench is so important for preventing injury. Ensure that you do not arch your back at any point during the execution as this can cause spinal injury and also throw your balance off, which is the last thing you want whilst you've got a heavy bar above your head! Your feet should remain just over shoulder width apart and flat on the floor either side of the bench and your upper back and shoulders must be firmly planted on the bench throughout.

  • Changing your grip on the barbell has an effect on which muscles you're primarily training. A narrow grip will predominantly work the triceps (this exercise also known as close-grip bench press). A wider grip puts further stress on your outer chest.

    		•
    Exercise Variations:

  • Incline barbell bench press – This exercise focuses on the upper pectorals and is done by raising the bench to an incline position as following the same instruction as the flat bench press.

  • Decline barbell bench press – The same as the flat and incline press but involves lowering the bench to a decline position to hit the lower pectorals.

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