GOODBYE 2020, HELLO NEW YEAR SAVINGS. SALE ENDS IN: HRS:MINS:SECS View Promotions

Barbell Bench Press

 

Overview

The bench press is often referred to as the "king" of upper-body exercise. The bench press develops strength in the chest, shoulders, and triceps. Using a barbell allows you to lift more weight than using dumbbells because you do not have to focus on stabilizing the weight as you push up. It's important to keep your feet on the floor for stability and always use a spotter for safety. The bench press should be a staple in your upper-body workouts.

Description

  • Lying on a bench, hold the barbell over the chest, arms straight, hands placed slightly outside of shoulder width.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the barbell to the top of the chest.
  • Press the bar back up to the top, until your arms are straight.

Mistakes

  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench
Muscle Groups
Chest
Shoulders
Triceps
Purposes
Chest strength
Front deltoids strength
Triceps strength

Want to learn more?

Get a Free Evaluation Kit

Hear how ISSA has helped students like you

Ian Cruse

I have taken some other classes through some other organizations and I have found that my ISSA training has given me a wealth of knowledge of the science of fitness and how to apply it for best results for myself and my clients!

Ian Cruse

Pilar Roberts

The education I received will put me above my competition and has provided me to the tools to helps other meet their personal fitness goals.

Pilar Roberts

Hear how ISSA has helped students like you

Walter Sadiq Daniels

I have no complaints and I will always proudly display my certification and recommend you to all I know. You have given me a foundation for my future.

Walter Sadiq Daniels

Helene Bingley

I have already recommended ISSA to people who have reached out to me inquiring about my satisfaction and thoughts and I will continue to do so.

Helene Bingley

Jorge De La Rosa

During the process of certification, I was able to redesign my fitness approach and started creating my own plans...

Jorge De La Rosa

Yvonne Roth

My experience with ISSA was amazing. I was so impressed with the online self-study program and how it was organized. I was equally impressed with the staff support, knowledge and integrity!

Yvonne Roth

Jesse Scheide

The ISSA has not only helped me to become a better athlete and aspiring trainer but more importantly a better person.

Jesse Scheide

Rahel Desta

The course was demanding, and required a lot of work, study and effort but this is what separates ISSA from the rest. I would proudly recommend ISSA!

Rahel Desta

Jeffrey Davis

The International Sports Sciences Association certified personal trainer program has been one of the best experiences of my life

Jeffrey Davis

Jehad Refaat Abdel Hamid

The amount of knowledge in the textbook is really satisfying for someone who’s interested in both fitness and the sciences of the human body, and who’s willing to learn about the relationships between them.

Jehad Refaat Abdel Hamid

Kshitij Mishra

I thank ISSA, their entire team for designing such a course and helping me to make my passion a Profession.

Kshitij Mishra

Camila Xavier

Although English is not my first language, I can tell you all that it was easy to assimilate all the terms and accomplish the course.

Camila Xavier

Hamad Alrashed

It was a great experience. I enjoyed every minute of it, and i learned a lot of information that will help me in my life and with my future clients.

Hamad Alrashed

Maureen Langevin

My experiences with ISSA have led me to be a very successful and respected Personal Trainer and I love Personal Training!

Maureen Langevin

Ready to jump-start your career?

Get your free evaluation kit today!

INCLUDES:

  • 5 Step plan to becoming certified
  • How to enroll with ISSA

No cost. No obligation.

Need help?
Contact Us

Need help?
Contact Us

Call Us

(800) 545-4772