Today's focus is the barbell bench press this exercise is going to target your pectoralis major anterior deltoid and all three heads of your tricep keep in mind the technique is the exact same as if you were to do it in a cage or a power rack so just use what's available for you to initiate the setup place the bar in the middle of the rack and clip the weight evenly onto both sides generally speaking you want the distance between the bar and the bench to be about three-quarters of the length of your arm to ensure that you can unwrap the weight effectively.
Once everything is in place sit on the front of the bench and retract your scapula by pushing your shoulder blades back and down from here lower yourself down and place your entire head on the end of the bench so that your eyes lie directly underneath the barbell from here readjust your back by pulling your shoulder blades away from your ears then drive your palms into the bar and wrap your thumbs around placing your knuckles directly above your wrists with a grip just slightly further than shoulder width as you do this adjust your feet by planting your heels into the ground behind your knees.
Do one final check to make sure your scapula is retracted then on the rack of the bar by extending your elbows and lifting the weight up and forward until the bar is above your shoulders the starting position where your lower back is arched your arms are fully extended your head glutes and upper back are in contact with the bench and your wrists forearms and elbows are all in alignment from here take a big breath in the contract your abs and puff out your chest then begin the descent by lowering the weight down and slightly forward keep your elbows tucked in your wrists and forearms neutral the bar in line with your elbows.
Your shoulders rolled back and control the weight down until the bar touches your chest at the bottom your forearm should be vertical your elbow should be angled forward around 45 degrees and the bar should be in contact with the bottom of your sternum at or below your nipple from here begin the ascent by exploding the weight up and slightly back press your feet into the ground and squeeze your pecs while keeping your elbows under the bar your wrists align with your forearms your elbows tucked in and your shoulders rolled back again make sure head glutes and upper back remain in contact with the bench and get back into the starting position for the next rep to incorporate this into your routine choose a moderately heavy weight for three to four sets of anywhere from six to twelve reps.
What is a barbell bench press?
The bench press is a weightlifting exercise in which the lifter lies on their back on a bench and presses a barbell away from their chest.
How is the barbell bench press performed?
To perform the bench press, the lifter lies on their back on a bench with their feet flat on the floor and their head, neck, and back in a straight line. They take a grip on the barbell with their hands shoulder-width apart. They then lower the barbell to touch their chest before pressing it back up to full extension.
Is barbell bench press an essential exercise?
The barbell bench press is a compound exercise that targets the muscles of the chest, shoulders, and triceps. This exercise can be used to build muscle mass and strength in these areas. However, it is not essential for everyone. Some people may find other exercises more beneficial for their goals.
