Intermediate
Barbell bench press
The main horizontal press for chest strength.
- Works
- Chest, Triceps, Front shoulders
- Equipment
- Barbell + Bench
How to do it
- 1Lie on the bench with your eyes under the bar and your feet flat on the floor.
- 2Grip the bar slightly wider than your shoulders and pull your shoulder blades together.
- 3Unrack and lower the bar to your lower chest with control.
- 4Press it back up over your shoulders.
Coach's tips
- Always use a spotter or safety arms when you go heavy.
- Keep your wrists stacked over your elbows.
Barbell + Bench taken? Do this instead
Same muscles, different equipment. Closest match first.