barbell bench press
barbell bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Step 2
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Step 3
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
Step 4
Lower the barbell slowly towards your chest, keeping your elbows tucked in.
Step 5
Pause for a moment when the barbell touches your chest.
Step 6
Push the barbell back up to the starting position by extending your arms.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts in the app
Delibra helps you track sets, weight & reps, and browse the exercise library anytime.