Chest Dip
Serratus·Intermediate·Compound
Barbell Bench Press
The Barbell Bench Press builds upper-body strength by targeting the chest, shoulders, and triceps through a controlled horizontal pressing movement.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Barbell Bench Press
- 01
Lie flat on a bench with your eyes under the barbell.
- 02
Grip the bar slightly wider than shoulder-width.
- 03
Unrack the bar and position it directly over your chest.
- 04
Lower the bar slowly to your mid-chest while keeping your elbows at about a 45-degree angle.
- 05
Lightly touch your chest without bouncing.
- 06
Press the bar back up until your arms are fully extended.
Performance tips
Cues that matter
- Keep your shoulder blades pulled back and down
- Maintain a slight arch in your lower back
- Control the bar on the way down and avoid bouncing
Common questions
Frequently asked
What muscles does the Barbell Bench Press work?
The Barbell Bench Press primarily targets the Chest. Supporting muscles include Shoulders, Triceps, Serratus.
Is the Barbell Bench Press a compound or isolation exercise?
The Barbell Bench Press is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Bench Press?
You need the following equipment: Flat Bench, Barbell, Weight Plates.
What difficulty level is the Barbell Bench Press?
The Barbell Bench Press is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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