Barbell Bench Press Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
How to perform?
Here’s how to Bench Press with proper form:
- Lie on the bench with your eyes under the bar
- Grab the bar with a medium grip-width (thumbs around the bar!)
- Unrack the bar by straightening your arms
- Lower the bar to your mid-chest
- Press the bar back up until your arms are straight
Variations
Flat Dumbbell Press
compoundPause Bench
compoundSmith Machine Bench Press
compoundFat Grip Close-Grip Bench Press
compoundClose Grip Bench Press
compoundDecline Chest Press Machine
compound
Similar Exercises
30-degree Incline Dumbbell Press
compound60-degree Incline Dumbbell Press
compoundCable Crossover
compoundClose Stance Push-Ups
compoundDecline Bench Press
compoundDecline dumbbell bench
compoundDecline Machine Chest Press
compoundDumbbell Floor Press
compoundFlat Neutral-Grip Dumbbell Press
compoundHammer Strength Decline Press
compoundHex Press / Squeeze Press
compoundIncline Barbell Bench Press
compoundIncline Dumbbell Press
compoundIncline hammer press
compoundIncline Machine Chest Press
compoundIncline One-Arm Machine Chest Press
compoundIncline Smith Machine Press
compoundLandmine Press
compoundPlate Press
compoundPush-ups
compoundSpoto Press
compoundWide Stance Push-Ups
compoundBench Cable Crossover
isolationCable Chest Fly
isolationDumbell Flyes (Chest Fly, Pectoral Fly)
isolationIncline Cable Chest Flye/Fly’s
isolationIncline Cable Press
isolationIncline Dumbbell Fly
isolationPec Deck
isolation