Barbell Bench Press
Barbell Bench Press
Targeted Muscle Groups
Primary Muscles:
- Pectoralis Major (Chest):
Secondary Muscles:
- Anterior Deltoids (Shoulders):
- Triceps Brachii (Arms):
- Serratus Anterior:
- Core and Stabilizers:
Equipment Needed
- Barbell:
- Weight Plates:
- Flat Bench:
- Safety Clips:
- Spotter (Optional):
How to Perform the Barbell Bench Press: Step-by-Step Guide
Step 1: Set Up the Bench
- Position the Bench:
- Load the Barbell:
Step 2: Lie Down and Get Into Position
- Lie Flat:
- Grip the Barbell:
Step 3: Unrack the Barbell
- Lift the Bar:
- Hold at Starting Position:
Step 4: Lower the Barbell
- Controlled Descent:
- Maintain Elbow Angle:
Step 5: Press the Bar Upwards
- Push Through the Chest:
- Lock at the Top:
Step 6: Repeat and Rack
- Perform Reps:
- Re-rack the Bar:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Focus on Form First:
- Control the Movement:
- Use a Spotter for Safety:
- Retract Shoulder Blades:
- Vary Your Grip:
Common Mistakes to Avoid
- Arching the Lower Back:
- Flaring Elbows Too Wide:
- Bouncing the Bar off the Chest:
- Partial Range of Motion:
- Lifting the Feet:
Barbell Bench Press