300,000 Certifications Worldwide

300,000 Certifications Worldwide

143 Countries Around The Globe

143 Countries Around The Globe

30+ Years in Fitness Certifications

30+ Years in Fitness Certifications

No Credit Checks. No Fees. No Taxes.

No Credit Checks. No Fees. No Taxes.

Job Guarantee

Job Guarantee

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

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

Tyson Zanski

If it weren’t for my injury, or my struggle with weight when I was younger I wouldn’t have the passion and excitement for fitness I do now! I’m so excited for what the future holds due to this program!

Tyson Zanski

Hear how ISSA has helped students like you

Demetri Carter

Thank you once again to the staff at ISSA for giving me this opportunity to enroll into your program and making me feel welcome. I can't wait to take you guys on my next fitness journey in life!

Demetri Carter

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

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

Richard Petersen

When it came to being a trainer there wasn't any sugar coating. It was laid out for what it is in the real world in what is to be expected of you as an ISSA professional.

Richard Petersen

Tanya Feliciano

The ISSA courses are wonderful. I love being able to work at my own pace. They have so many certifications to choose from. ISSA has really helped take my career to the next level.

Tanya Feliciano

Megan Ganzagan

I am so impressed by the level of professionalism and thoroughness that ISSA offers to trainees.

Megan Ganzagan

Nicole Holstein

ISSA gave me the opportunity to work independently to study, complete work, and gain knowledge on becoming a personal trainer.

Nicole Holstein

Christopher Poli

I am extremely happy with the course material and the support staff at ISSA was always there to assist me whenever I had a question with either course.

Christopher Poli

Jose Pastrello

ISSA has been outstanding when it comes to educating and certificating their students. The material is easy to ready, with rich content, and well structured.

Jose Pastrello

Karin Singleton

ISSA has remained to be among the leaders of the fitness industry and is still an organization that is nationally recognized and has a good reputation.

Karin Singleton

Tessa Matus

ISSA provides a good educational platform to start a career as a fitness trainer.

Tessa Matus

Eva Ebersole

The book is well illustrated and supported with diagrams and photos helping to clarify the information in each unit.

Eva Ebersole

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) 892-4772