Setup
Perform the Barbell Bench Press with the Barbell, Weight plates and Bench
Starting Position
Lie flat on the bench, positioning your eyes directly under the barbell.
Execution
- Set up the bench at a flat or slight incline position. Position it securely with the barbell rack at an appropriate height.
- Lie flat on the bench, positioning your eyes directly under the barbell.
- Grip the barbell with a slightly wider than shoulder-width grip, palms facing forward.
- Unrack the barbell, keeping it directly above your chest with your arms extended.
- Lower the barbell in a controlled manner to your mid-chest, maintaining a slight tuck of your elbows.
- Pause briefly, then push the barbell upward in a straight line, fully extending your arms.
- Repeat the exercise for the recommended number of repetitions.
The Barbell Bench Press primarily targets the following muscle groups:
- Chest muscles (Pectoralis major)
- Front shoulders (Anterior deltoids)
- Triceps (to a lesser extent)
Tips on doing this exercise
- Maintain a strong and stable base by planting your feet firmly on the ground.
- Engage your core and keep your back flat against the bench throughout the exercise.
- Focus on a controlled eccentric (lowering) phase and an explosive concentric (lifting) phase to maximize muscle activation.
Common Mistakes
- Using excessive weight that compromises your form and puts unnecessary strain on your shoulders and elbows.
- Arching your back excessively; maintain a stable and neutral spine throughout the exercise.
- Flaring your elbows too wide, which can lead to shoulder discomfort. Keep your elbows at a 45-degree angle from your body.
Recommended Ranges
- Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
- Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.
