Fitness

Barbell Bench Press Guide

Barbell Bench Press Guide

FEATURES

Barbell bench press forms the cornerstone of any weight lifting program that wants to build strength in the upper body using a compound movement.

MUSCLES

Chest

EQUIPMENT

Barbell

DIFFICULTY

Moderate

MEDIA

INSTRUCTIONS

Prep

Lie on a bench with a barbell racked on top

Start

Lift the barbell up from the rack while locking your arms to prevent them from moving forward

Movement

Bring the bar down slowly until the bar touches your chest.

Slowly push the bar back to the top while squeezing your chest

End

Repeat movement as needed, de-load and re-rack the weights.

TIPS

Start with low weight and high reps if you're just starting out as this will allow you to gauge your strength

Always ensure that your hands form a complete lock around the barbell with thumbs and fingers around the bar.

Medium length grip is ideal for starting out. Keep it simple!

Do you have more tips? Post in the comment below.

ALTERNATIVES

  • Easy
  • Moderate
  • Advanced

Incline Push-up

Lever Chest Press

Dumbbell Chest Press

Push-up

Barbell Bench Press

Wide Grip Chest Dip

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