Exercise Library

Description

The barbell bench press is a compound exercise that primarily targets the chest muscles (pectoralis major), with secondary emphasis on the shoulders (anterior deltoids) and triceps. It is one of the most popular exercises for developing upper body strength and muscle mass.

Setup

1. Lie on a flat bench with your feet firmly planted on the ground.
2. Grip the barbell slightly wider than shoulder-width apart.
3. Unrack the barbell and position it directly above your chest with arms fully extended.

Execution

1. Lower the barbell in a controlled manner to the middle of your chest.
2. Pause briefly at the bottom position with the bar touching or close to your chest.
3. Press the barbell back up to the starting position by extending your arms.
4. Repeat for the desired number of repetitions.

Points of Performance

• Maintain a slight arch in your lower back.
• Keep your shoulder blades retracted and down throughout the movement.
• Ensure your wrists remain straight, not bent backward.
• Maintain control of the barbell throughout the entire range of motion.
• Keep your feet flat on the floor for stability.

Common Faults

• Bouncing the bar off the chest.
• Lifting the hips off the bench during the press.
• Flaring the elbows excessively (can increase shoulder strain).
• Uneven bar path (one side higher than the other).
• Holding breath throughout the entire movement.