CHEST · COMPOUND
Barbell Bench Press
A foundational horizontal pressing exercise performed with a barbell and flat bench.
Primary musclesChest
Secondary musclesTriceps, Front delts
EquipmentBarbell, Bench
DifficultyBeginner · Horizontal Push
How to perform
- Set your eyes under the bar and place your hands evenly on the bar.
- Brace your upper back and keep your feet firmly planted.
- Lower the bar under control toward the lower-to-mid chest.
- Press the bar back up while keeping your body stable.
Tips
- Keep the shoulder blades pulled back and down.
- Use a grip that lets your forearms stay reasonably vertical near the bottom.
Common mistakes
- Bouncing the bar off the chest.
- Letting the shoulders roll forward.
- Lifting the feet or shifting position during the set.
Watch how to perform it
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