Barbell Bench Press
The Barbell Bench Press is a compound strength exercise performed with a barbell. It primarily targets the chest, with the shoulders and triceps working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
compoundEquipment
barbellCategory
strength
Instructions
- Lie flat on a bench with your feet firmly on the floor and your eyes directly under the bar.
- Grip the barbell with a medium grip, slightly wider than shoulder-width apart.
- Unrack the bar and hold it above your chest with your arms fully extended.
- Lower the bar slowly to your mid-chest, keeping your elbows at about a 45-degree angle to your body.
- Press the bar back up to the starting position by extending your arms, and repeat.