Barbell Bench Press
The Barbell Bench Press is the king of upper-body pushing exercises. Lying flat on a bench, you press a barbell from your chest to full arm extension, engaging the pectorals, deltoids, and triceps. It’s an essential lift for anyone aiming to build a strong, muscular chest and improve pressing power. Whether you're training for strength, size, or overall upper-body development, the bench press is a must.
- Set Up: Lie on a flat bench with your eyes directly under the barbell. Plant your feet firmly on the ground and grip the barbell with hands slightly wider than shoulder-width apart.
- Unrack the Bar: Press the barbell up, locking your elbows, and move the bar over your shoulders. Keep your shoulder blades pinched together and your chest lifted.
- Lower the Bar: With control, lower the barbell to your mid-chest, keeping your elbows at about a 45-degree angle to your torso. Don’t let the bar bounce off your chest.
- Press the Bar Up: Drive the barbell back up to full arm extension by pressing through your chest and triceps. Keep your back tight and feet planted throughout.
- Repeat: Perform for the desired reps, maintaining control and form. Rack the bar when done.
Focus on keeping the movement controlled, avoiding bouncing the bar or arching excessively. Keep your body tight, chest up, and press with intention to engage the target muscles efficiently.