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Barbell Bench Press

The Barbell Bench Press: A classic exercise to build a bigger chest and upper-body strength. Perfect for all levels!

The Barbell Bench Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and back. You'll need: barbell, exercise bench and weight plates.

Barbell Bench Press demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Exercise Bench
Exercise Bench
Weight Plates
Weight Plates

Barbell Bench Press Muscles Worked

Primary

Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head); Triceps (triceps brachii)

Secondary

Front Shoulder (anterior deltoid); Boxer Muscle (serratus anterior)

Barbell Bench Press Variations and Alternatives

How to do the Barbell Bench Press

Max Bench Calculator

  1. Lie on a flat bench, with your feet flat on the ground, keeping your back and buttocks in contact with the bench.

  2. Position yourself under the barbell so that the bar is lined up with the middle of your chest. Grip the barbell with both hands a little wider than shoulder-width apart.

  3. Unrack the barbell by straightening your arms and moving the barbell over your chest.

  4. Inhale as you slowly lower the barbell to your chest, keeping your elbows at about a 45-degree angle from your body.

  5. Lower the barbell until it lightly touches the middle of your chest, not allowing the bar to bounce.

  6. Exhale as you push the barbell up, straightening your arms and returning to the starting position.

  7. Keep your movements controlled and avoid locking out your elbows at the top of the lift.

  8. Complete the desired number of repetitions and then safely rack the barbell.

Safety Tips: - Always have a spotter, especially when lifting heavy weights or attempting maximal lifts. - Do not arch your back excessively; maintain a natural, slight arch. - Ensure that the weight is appropriate for your strength level to maintain proper form. - Make sure to warm up before performing the exercise to prepare your muscles and joints.

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Barbell Bench Press FAQs

What muscles does the Barbell Bench Press work?

The Barbell Bench Press mainly works the chest and triceps, with help from the shoulders and back. The main muscles are the pectoralis major and triceps brachii.

What equipment do you need for the Barbell Bench Press?

Barbell, exercise bench and weight plates.

Is the Barbell Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Barbell Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Barbell Bench Press variations and alternatives?

Similar exercises include the Barbell Band Bench Press, Barbell Bench 1-Board Press, Close-Grip Bench Press and Barbell Decline Bench Press.

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