Chest
Barbell Bench Press
Lie flat on a bench with eyes directly under the barbell. Plant feet firmly on the floor. Grip the bar slightly wider than shoulder-width with wrists stacked over elbows.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Chest
- Injury risk
- Low
Primary muscles
- Pectoralis Major
- Anterior Deltoids
- Triceps Brachii
Secondary muscles
- Serratus Anterior
- Coracobrachialis
- Forearm Flexors
- Latissimus Dorsi (stabilizer)
Target muscles
- chest
How to perform
- 1
Lie flat on a bench with eyes directly under the barbell. Plant feet firmly on the floor.
- 2
Grip the bar slightly wider than shoulder-width with wrists stacked over elbows.
- 3
Unrack the bar and hold it over your chest with arms fully extended.
- 4
Lower the bar slowly to the mid-chest while keeping elbows at about a 45–75° angle.
- 5
Press the bar upward until arms are fully extended without locking elbows aggressively.
- 6
Repeat for the desired number of repetitions, then safely re-rack the bar.
Safety & form
Train smart. Read these notes before adding heavy load.
