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

Exercise Categories

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Exercise Categories

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