Barbell bench press

ChestUpper armsShoulders

🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie back on a bench, ensuring your feet, glutes, upper back, and head are stable. Grip the barbell with a slightly wider-than-shoulder stance, retract your shoulder blades, and maintain a slight arch in your lower back. Inhale as you lower the weight to your chest, then exhale while pressing back up to an extended arm position.

Muscles Worked

Prectoralis majorTricepsAnterior DeltoidSerratus Anterior

Secondary: Rectus Abdominus, External Oblique, Latissimus Dorsi

Tips

Choose a weight allowing for controlled repetitions through the full range of motion. Keep your elbows angled inward to protect your shoulders. Engage your shoulder blades by drawing them together and upward for stability. Focus on fully expanding your chest by maximizing shoulder blade retraction. Avoid locking out your elbows at the top of the movement.

Similar exercises

Dumbbell bench press Chest · 🔧 Dumbbells 3/10 Kettlebell bench press Shoulders, Upper arms · 🔧 Kettlebell, Flat Bench 3/10 Barbell bench pin press Chest · 🔧 Barbell 4/10 Barbell decline bench press Chest · 🔧 Barbell 4/10 Barbell incline bench press Chest · 🔧 Barbell 4/10 Barbell paused bench press Chest · 🔧 Barbell 4/10 Ez bar bench press Upper arms, Shoulders · 🔧 EZ Bar, Flat Bench 3/10 Smith machine bench press Chest · 🔧 smith machine 3/10

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