pectoralsbarbell
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
pectorals
Secondary muscles
tricepsshoulders
Primary body parts
chest
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.
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