Barbell Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Barbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Flat Barbell Bench Press, Bench Press
How to: Barbell Bench Press
- Lie flat on a bench with a barbell held above your chest.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell slowly to your chest, keeping your elbows at about a 45-degree angle.
- Push the barbell back up to the starting position without locking your elbows.
Common Mistakes
- Lifting the feet off the ground.
- Flaring the elbows too wide.
- Not using a spotter when lifting heavy.
Modifications
- Use a lighter weight if struggling to maintain form.
- Perform the exercise on a stability ball for increased core engagement.
Tips
- Keep your feet flat on the ground and back in contact with the bench.
- Lower the barbell to your chest in a controlled manner to avoid injury.
- Ensure the barbell travels along a straight path for better stability.
Tags
strength
chest
barbell
upper body
muscle gain
pushing movement