Zirv Fitness
Strength exercise

Barbell Bench Press

How to do it

  1. Lie flat on a bench with your eyes under the bar.
  2. Grip the barbell slightly wider than shoulder-width apart.
  3. Unrack the bar and hold it above your chest with arms fully extended.
  4. Lower the bar slowly to your mid-chest, keeping elbows at roughly 45 degrees.
  5. Press the bar back up to the starting position by extending your arms.
  6. Keep your feet flat on the floor and maintain a slight arch in your lower back.

Muscles worked

ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises

Related Chest exercises

Bench PressClose Grip Bench PressClose-Grip Incline Barbell PressClose-Grip Smith Machine PressDecline Dumbbell PressDeficit Push-Up
Type
Strength
Equipment
Barbell, Weight Plates, Flat Bench
Primary muscles
Chest, Triceps
Measured in
Reps and weight