Barbell Bench Press
Execution Guide
- Lie on the bench with eyes under the bar, feet flat on the floor.
- Grip the bar slightly wider than shoulder-width.
- Retract your shoulder blades and arch your upper back slightly.
- Unrack the bar and lower it to your mid-chest with elbows at 45 degrees.
- Press the bar back up to lockout.
Range of Motion
Bar touching the chest to full arm lockout.
Common Mistakes to Avoid
- ×Flaring the elbows to 90 degrees
- ×Bouncing the bar off the chest
- ×Lifting the hips off the bench
Prescription
3Sets
10-15Reps
Rest interval48-72 hours
Goal
Build chest pressing strength and upper body power
Difficulty
Beginner
Burn (10m)
40-60
Equipment
BarbellFlat BenchSquat Rack / Power Rack
Anatomy
Primary
Pectoralis Major
Secondary
Anterior DeltoidsTriceps