Bench Press (Barbell)

strength / compound

Beginner

Get Started With Bench Press (Barbell)

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.