Barbell Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Flat Bench Press
How to: Barbell Bench Press
- Lie flat on a bench with your eyes under the bar.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Lift the bar off the rack and hold it straight above your chest.
- Lower the bar slowly to your chest, keeping your elbows at about a 45-degree angle.
- Push the bar back to the starting position without locking your elbows.
Common Mistakes
- Arching the back excessively while lifting.
- Not using a full range of motion.
- Allowing the bar to drop too quickly.
Modifications
- Use lighter weights or perform the movement with a resistance band.
- Perform the exercise on a stability ball instead of a bench for added core engagement.
Tips
- Keep your feet planted firmly on the ground and your back flat against the bench.
- Lower the barbell slowly and control the movement to avoid injury.
- Avoid flaring your elbows out too wide to protect your shoulders.
Barbell Bench Press Alternatives
Tags
chest
strength
barbell
pectoralis major
upper body
exercise