EXERCISE GUIDE
Barbell Bench Press
A flat-bench barbell press that trains the chest and arms from a stable base.
01Muscles used
Main muscles
- Pectoralis major
Assisting & stabilizing muscles
- Triceps and anterior deltoids
- Rotator cuff, scapular and trunk muscles (shoulder and base stability)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Lie with eyes beneath the racked bar. Plant both feet and support head, upper back and hips. Use correctly positioned safeties or a spotter.
- Take a symmetric thumb-around grip slightly wider than shoulder width, choosing a width that keeps forearms near vertical at the bottom. Set shoulder blades, brace and unrack above the shoulders.
- Inhale and lower with control toward the lower chest, within a comfortable range. Never bounce the bar.
- Exhale and press back over the shoulders, keeping hips down and extending elbows smoothly. Rerack securely after the set.
04Technique cues
- Keep wrists stacked over forearms and the bar level.
- Keep the same stable support and grip throughout each repetition.
05Cautions
- Warm up light. Avoid a thumbless grip, excessively bent wrists or uncontrolled lowering.
- Stop for pain or loss of control and signal your spotter when needed.