TETSUBarbell Bench Press
The Barbell Bench Press is a barbell exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
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How to do the Barbell Bench Press
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Barbell Bench Press work?
The Barbell Bench Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Barbell Bench Press?
You need a barbell to perform the Barbell Bench Press.
How many sets and reps of the Barbell Bench Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Bench Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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