Bench Press (Barbell)
Weight & Reps
Details
NameBench Press (Barbell)
EquipmentBarbell
Primary MuscleChest
Auxiliary MusclesTriceps, Shoulders
Instructions
- 1Lie on the bench.
- 2Extend your arms and take hold of the bar evenly, having your hands slightly wider than shoulder-width apart.
- 3Pin your shoulder blades back and dig them into the bench.
- 4Arch your lower back and plant your feet flat on the floor.
- 5Inhale, unrack the bar, and bring it over your chest.
- 6Inhale again and lower the barbell to your lower chest, tapping it slightly.
- 7Hold for a moment and press the bar until your elbows are straight. Exhale.