Barbell Bench Press
The Barbell Bench Press is a classic strength training exercise that primarily targets the chest (pectorals), shoulders (deltoids), and triceps. It is a compound movement that engages multiple upper body muscles and is a staple in strength training routines for building upper body mass and strength. It can be performed on a flat, incline, or decline bench to target different areas of the chest and shoulders.
Key Points
- Starting Position:
- Lie on a flat bench with your feet firmly planted on the floor. Your back and glutes should be in contact with the bench, ensuring your spine is neutral.
- Grip the barbell with both hands, slightly wider than shoulder-width apart, with your wrists straight and knuckles pointing toward the ceiling.
- Make sure your elbows are locked and your arms are fully extended as you hold the barbell over your chest.
- Lowering the Barbell:
- Take a deep breath and lower the barbell slowly toward your chest, keeping your elbows at about a 45-degree angle to your body.
- Keep your shoulders and upper back firmly pressed against the bench. Your chest should rise slightly as the barbell approaches it.
- Maintain control of the barbell throughout the movement, avoiding any bouncing or jerking.
- Pressing the Barbell:
- Once the barbell touches the chest (or hovers just above), push the barbell upward, exhaling as you press it back toward the starting position.
- Keep your core engaged and your back flat against the bench to avoid any unnecessary arching in the lower back.
- Focus on pressing through the chest, not just the arms, while maintaining proper elbow positioning to avoid strain on the shoulder joints.
- Engagement:
- Keep your feet flat on the ground and your core engaged throughout the movement to maintain stability and prevent any unwanted movement in your lower body.
- Your elbows should move in a controlled, smooth motion. Ensure your wrists stay straight to avoid injury.
- If you're new to the barbell bench press, start with a lighter weight and focus on proper form and control before gradually increasing the weight.
- Breath:
- Inhale as you lower the barbell towards your chest.
- Exhale as you press the barbell back up to the starting position.