Barbell Bench Press

Chest · Barbell · Beginner

How to do it

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4. Lower the barbell slowly towards your chest, keeping your elbows tucked in.
5. Pause for a moment when the barbell touches your chest.
6. Push the barbell back up to the starting position by extending your arms.
7. Repeat for the desired number of repetitions.

Muscles worked

Primary: Pectorals
Secondary: Triceps, Shoulders

Related exercises

Dumbbell Bench Press

Dumbbell Incline Bench Press

Chest Dip

Alternating Arm-Raise Push-Up

Barbell Decline Bench Press

Barbell Decline Wide-Grip Press