3D animation coming soon
Chest
Barbell Bench Press
Difficulty: 3/5
- Primary muscles
- Mid/lower chest
- Synergists
- Upper chest, Triceps (lateral/medial head), Front delts
- Equipment
- Barbell + plates + Flat bench + Power rack or Squat stands
How to
- Lie on the bench with your eyes under the bar. Plant your feet, pull your shoulder blades back and down.
- Grip slightly wider than shoulder width, unrack and bring the bar over your shoulders.
- Lower the bar under control to your lower chest, elbows about 45–70° from your torso.
- Press the bar back up until your arms are straight.
Tips
- → Keep your shoulder blades pinned
- → Wrists stacked over elbows
Common mistakes
- ✕ Bouncing the bar off your chest
- ✕ Hips lifting off the bench