Press a loaded barbell from the chest to full arm extension, primarily working the pectoral muscles with assistance from the triceps and front deltoids.
How to do the Bench Press (Barbell)#
- Lie flat on a bench and grip the bar with an overhand, shoulder-width hold.
- Pull your shoulder blades back and down so your upper back feels stable and your elbows are not fully flared.
- Unrack the bar and position it directly over your chest with your arms locked out.
- Inhale and lower the bar in a controlled path to the middle of your chest, pausing briefly.
- Exhale and press the bar upward until your arms are straight while consciously contracting the chest.
Muscles worked#
- Primary: Chest
- Secondary: Triceps, Front delts
Common mistakes#
- Allowing the elbows to flare out excessively.
- Bouncing the bar off the chest instead of lowering with control.
- Losing shoulder-blade tension during the press.
- Using an overly wide grip that compromises shoulder stability.
