Barbell Bench Press
CompoundIntermediate
How to do it
Muscles
Primary
Chest
Secondary
Front Delts, Triceps
Steps to perform
- 1Lie on a flat bench with eyes under the bar and feet planted.
- 2Grip slightly wider than shoulder width, pull shoulder blades back and down.
- 3Unrack and lower the bar to your mid-chest with elbows ~45° from your torso.
- 4Press up and slightly back until arms are locked out over your shoulders.
Keep a slight arch and glutes on the bench.
Use a spotter or safety pins when training heavy.
Loads the shoulders. Plans swap it out if you report issues there.