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 Presscompound
- Pause Benchcompound
- Smith Machine Bench Presscompound
- Fat Grip Close-Grip Bench Presscompound
- Close Grip Bench Presscompound
- Decline Chest Press Machinecompound
Similar Exercises
- 30-degree Incline Dumbbell Presscompound
- 60-degree Incline Dumbbell Presscompound
- Cable Crossovercompound
- Close Stance Push-Upscompound
- Decline Bench Presscompound
- Decline dumbbell benchcompound
- Decline Machine Chest Presscompound
- Flat Neutral-Grip Dumbbell Presscompound
- Hammer Strength Decline Presscompound
- Hex Press / Squeeze Presscompound
- Incline Barbell Bench Presscompound
- Incline Dumbbell Presscompound
- Incline hammer presscompound
- Incline Machine Chest Presscompound
- Incline One-Arm Machine Chest Presscompound
- Incline Smith Machine Presscompound
- Plate Presscompound
- Push-upscompound
- Spoto Presscompound
- Wide Stance Push-Upscompound
- Bench Cable Crossoverisolation
- Cable Chest Flyisolation
- Dumbell Flyes (Chest Fly, Pectoral Fly)isolation
- Incline Cable Chest Flye/Fly’sisolation
- Incline Cable Pressisolation
- Incline Dumbbell Flyisolation
- Pec Deckisolation