Barbell Bench Press

Overview of the exercise

The barbell bench press is an all time popular exercise among all types of weight lifters. It is an essential exercise in most programs – both for powerlifters and bodybuilding oriented individuals.

With this exercise you are primarily focusing on your chest (Pectoralis Major). By performing this exercise you’re going to hit the chest as well as secondary muscles like triceps and shoulders.

This exercise is specially known for being one of the three lifts, for powerlifters. The barbell bench press is a good exercise that targets multiple muscles in your body, making it a compound exercise.

Everyone are built different and therefore we have variations of the barbell bench press, so the individual can do the movement in a comfortable and injury-free way.

Variations of the barbell bench press:

• Dumbbell Bench Press
• Incline Bench Press
• Decline Bench Press
• Chest Machines (All variations)
• Smith Machine Variations

Exercise Profile:

Muscle Group Targeted: Chest

Equipment: Barbell

Mechanics: Compound

Experience Level: Beginner

Secondary Muscles hit: Shoulders, Triceps

Instructions:

1. Lay down flat on the bench and place your hands just outside of shoulder width. Using the rings on the bar can help with the placement of the hands.

2. Get into position by squeezing your shoulder blades together and driving your shoulder blades into the bench.

3. Make sure to take a deep breath before lifting the barbell off the rack while maintaining the tightness in your upper back.

4. Now you should have the barbell above you. Take another deep breath before bringing the barbell slowly down to your chest.

5. Bring the barbell down in a straight line to your chest slowly and controlled. Make sure it touches your chest slightly.

6. Push the barbell straight up in a line again. Make sure you drive yourself into the bench, tightening up your legs and driving them into the ground for maximum explosiveness. Extend your elbows in this movement.

7. Repeat the motion for the desired number of repetitions.

Barbell Bench Press Tips

• The exercise can be difficult at first if you’re a beginner. Therefore we recommend you learn the technique first, before adding weights. Remember to always learn technique over getting potential injuries.
• Arching your back can be beneficial, as long as you are arching your mid / upper back and not causing cramps or slight pain in the lower back. 
• Always keep your shoulder blades tight and retracted.
• Keep your feet on the ground and use your legdrive. Make sure to not lift your glutes off the bench. Whether you plant your entire foot or just use your toes is personal preference. Experiment with it and see what works the best for you.
• You might’ve seen people use different grips. We recommend you stick with the classic grip, wrapping your thumb around the bar. 
• To prevent wrist injuries, pretend you’re giving the ceiling a knuckle. If you let your wrist extend, it may be a potential cause for injury.
• Aim the bar for your chest bone (Sternum) and keep it in a straight line throughout the entire set.
• Try to keep your elbows tucked in a bit. Flaring them out puts a lot of stress on your shoulders. This can be personal preference as well so we recommend you experiment with it.

Pro Tip: Always imagine you’re trying to push yourself away from the weight, rather than pushing with the weights.