EXERCISE PDF
Barbell Bench Press
A flat-bench barbell press that trains the chest and arms from a stable base.
English PDF guide
Review the movement and cautions alongside the original exercise PDF.
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Review the movement
Muscles used
Main muscles
- Pectoralis major
Assisting & stabilizing muscles
- Triceps and anterior deltoids
- Rotator cuff, scapular and trunk muscles (shoulder and base stability)
How 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.
Cautions
- 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.