Exercises
Barbell Bench Press form guide
GymBarbell, Bench

Barbell Bench Press

Works your chest with help from front delts, triceps.

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A few questions, about a minute. No account needed.

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How to do it

  1. 1Lie on the bench with your eyes under the bar, feet flat on the floor.
  2. 2Grip slightly wider than shoulder-width and pull your shoulder blades together.
  3. 3Unrack and lower the bar to your mid-chest.
  4. 4Press the bar back up over your shoulders.

Muscles worked

Front
Back
ChestFront deltsTriceps

Get it right

  • Shoulder blades pinned back
  • Wrists stacked over elbows
  • Use a spotter or safety arms

Avoid this

  • Bouncing the bar off your chest
  • Elbows flared to 90 degrees
  • Hips lifting off the bench