Barbell Bench Press
The barbell bench press builds your chest, triceps and front shoulders. It improves pressing strength that carries over to many gym lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on the bench with your eyes under the bar, feet firmly on the floor, and pull your shoulder blades back and down.
- 02
Grip the bar slightly wider than shoulder-width, tighten your upper back, keep your wrists straight, and your forearms vertical.
- 03
Unrack the bar and hold it under control above your chest with your elbows slightly in front of your torso.
- 04
Lower the bar under control toward the lower part of your sternum, keep a slight arch in your lower back, and keep your glutes on the bench.
- 05
Press the bar back up to the starting position and squeeze your chest while keeping your shoulder blades firmly in place.
Beginner's guide
§ 03 · GuideThe barbell bench press builds your chest, triceps and front shoulders. It improves pressing strength that carries over to many gym lifts.
You should feel it mostly in your chest, with your triceps and front shoulders helping. It should not be felt mainly in your wrists or the front of your shoulders.
A common mistake is letting your shoulder blades move or bouncing the bar off your chest. Keep your shoulder blades set, lower with control and press smoothly.
How to get started at the gym
§ 04 · SisuLiftBarbell Bench Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep the bar path so it lowers slightly toward the lower chest and rises back above the chest. Perform every rep with the same leg drive and a braced core to maintain upper back stability.
The barbell bench press is an effective compound exercise for building chest strength and muscle mass.
More exercises: Chest
§ 06 · Same muscles
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