Strength

Barbell Bench Press

The Barbell Bench Press is a key strength-building exercise targeting the chest, arms, and shoulders. Popular for increasing upper body strength and chest mass.
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Barbell Bench Press instructions
Step-by-step instructions
1
Place the barbell on the rack above your head level. Lie back onto the bench, with your feet flat on the floor and hands wider than shoulder-width apart on the bar.
2
Unlock the bar by straightening your arms and lifting it from the rack.
3
Lower the bar by bending your elbows and control the bar to meet the middle of your chest. Keep your forearms vertical and your wrists straight.
4
Push the bar back to the starting position in a swift but controlled motion, fully extending your arms at the top.
5
Repeat for your desired number of reps, and carefully re-rack the barbell when finished.
Place the barbell on the rack above your head level. Lie back onto the bench, with your feet flat on the floor and hands wider than shoulder-width apart on the bar.
Unlock the bar by straightening your arms and lifting it from the rack.
Lower the bar by bending your elbows and control the bar to meet the middle of your chest. Keep your forearms vertical and your wrists straight.
Push the bar back to the starting position in a swift but controlled motion, fully extending your arms at the top.
Repeat for your desired number of reps, and carefully re-rack the barbell when finished.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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