Barbell Bench Press
How to do it
- Lie on a flat bench, eyes under the bar, feet planted.
- Grip a little wider than shoulder-width. Pull your shoulder blades together and down into the bench.
- Unrack and hold the bar over your chest with straight arms.
- Lower under control to your mid-chest, elbows about 45 degrees from your ribs, not flared out.
- Touch your chest, then press back up. Keep your shoulder blades pinned the whole set.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Chest 100%
- Triceps 50%
- Front delts 40%
Other ways to train this
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Dumbbell Bench Press
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Incline Dumbbell Press
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Chest Dips
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Push-Ups
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Machine Chest Press
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Incline Barbell Press
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Dumbbell Floor Press
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Kettlebell Floor Press
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Band Chest Press
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Decline Push-Ups
Photos and form cues from free-exercise-db, released into the public domain.
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