Barbell bench press (Chest press)

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Pectoralis major (sternal head)
• Serratus anterior
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)

Technique

1. Lie on the bench with your eyes under the bar.
2. Squeeze your shoulder blades.
3. Feet flat on the floor.
4. Grab the bar with straight wrists slightly farther than shoulder-width apart.
5. Lower the bar to your mid-chest in a diagonal.
6. Push the bar from your mid-chest in a diagonal to straight above your shoulders.

Form tips

1. Don't rest the bar or bounce it on your chest.
2. Keep elbows around 45°, do not flare them out to avoid shoulder pain.
3. Keep active tension in your chest and in your grip for stability.
4. Forearms are vertical to the floor during the press.

Risks

1. When using a Barbell , there is a risk of it falling on your chest, neck or face; to avoid that, make sure to have a spotter ready to help you if needed.

Similar Exercises

• Incline dumbbell bench press
• Incline barbell bench press
• Seated bent-over dumbbell rear delt fly
• Dumbbell seated overhead press
• Incline dumbbell chest fly

Equipment

• Bench