Barbell Bench Press Exercise Guide
Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs.
Barbell Bench Press is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest.
It requires barbell to do.
How to do Barbell Bench Press
Lay supine on bench. Dismount barbell from rack over upper chest utilizing broad oblique overhand grasp.
Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.
Range of motion will be compromised if grip is too wide.
Make sure to wrap your thumbs around the bar to ensure safety.
Competitive lifting requires bar to make contact with chest above bottom of the sternum with momentary pause. Gluteus Maximus, Erector Spinae, Quadriceps, and other muscles may be considered significant stabilizers during actual powerlift.
Chains provide increasing resistance as barbell moves away from floor. Chains can be used during either Powerlift-style Bench Press or Standard-style Bench Press.
Learn how to do barbell bench press from this step-by-step illustrations:
The muscles used for barbell bench press may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for barbell bench press are:
- Front Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
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Standards and Averages
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|Muscles Worked||Triceps Brachii, Deltoids, Pectorals, Anterior Deltoids|
|Difficulty Level(s)||Basic, Challenging, Easy, Hard|
|Equipment||Barbell, Weight Machine|