Barbell bench press
Chest · Barbell · also shoulders and triceps (back of the arms)
Set up
A barbell on a flat bench with a rack. A spotter, or safety bars set just below your chest.
Steps
- Lie on the bench with your eyes under the bar and your feet flat on the floor.
- Grip the bar a little wider than your shoulders. Lift it off and hold it over your shoulders.
- Lower the bar slowly to the middle of your chest.
- Press it back up until your arms are straight. Breathe out as you press.
Keep in mind
- Head, upper back and bottom stay on the bench
- Wrists straight, stacked over your elbows
- Touch your chest lightly; don't bounce
Common mistake
Bouncing the bar off your chest. Lower it with control and touch lightly before you press.
Safety
Use a spotter (a helper who stands behind you), or a rack with safety bars set just below your chest.
Stop and rest if you feel chest pain, dizziness, unusual shortness of breath or sharp joint pain. Get medical help if it doesn't settle.