The Barbell Bench Press is a popular strength training exercise that primarily targets the chest muscles, but also works the shoulders, triceps, and back. It is a compound exercise that involves pressing a weighted barbell away from the chest while lying flat on a bench.
How to perform
To perform the Barbell Bench Press, follow these step-by-step instructions:1. Start by lying flat on a bench with your feet planted firmly on the ground and your back pressed against the bench. Make sure your head, shoulders, and buttocks are all in contact with the bench.
2. Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing away from you. Make sure your wrists are straight and your elbows are tucked in close to your body.
3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended. This is the starting position.
4. Slowly lower the barbell down towards your chest by bending your elbows, keeping your forearms vertical. Your elbows should form a 45-degree angle with your body.
5. Pause briefly when the barbell touches your chest, then press it back up to the starting position by extending your arms and pushing the barbell away from you.
6. Exhale as you push the barbell up, and inhale as you lower it back down. Focus on keeping your core engaged and your back flat on the bench throughout the movement.
7. Complete the desired number of repetitions, then carefully rack the barbell back on the bench.
It's important to start with a weight that is challenging but allows you to maintain proper form. As you become more comfortable with the exercise, you can gradually increase the weight to continue challenging your muscles. Additionally, always warm up before starting any strength training workout, and consult a fitness professional if you have any concerns about your form or technique.
Equipment required
Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.