Bench Press (Barbell)

strength / compound

Beginner
Bench Press (Barbell)

strength / compound

Beginner

Getting Started


  • 1

    Lie on a flat bench with your eyes under the barbell, and your feet flat on the floor.

  • 2

    Grasp the barbell with a grip that is slightly wider than shoulder-width apart, with your hands facing forward.

  • 3

    Carefully lift the barbell off the rack and lower it to your chest, keeping your elbows close to your body.

  • 4

    Take a deep breath and push the barbell up, straightening your arms.

  • 5

    Keep your back flat on the bench and your feet flat on the floor throughout the movement.

  • 6

    Slowly lower the barbell back to the starting position, and repeat for desired reps.

Primary
Secondary
ShouldersChestTriceps