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
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Easy
-
Moderate
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Advanced
Incline Push-up
Lever Chest Press
Dumbbell Chest Press
Push-up
Barbell Bench Press
Wide Grip Chest Dip