Exercise description of the barbell bench press.  Learn about the barbell bench press with videos, pictures, and other information.  Also learn how the barbell bench press improves sport performance.

Primary muscles worked:  Chest

Secondary Muscles:  Shoulders, Triceps

Mechanics:  Compound

Equipment:  Barbell

How to perform the exercise:  To perform the barbell bench press, lie with your back flat on a standard flat weight bench. Grab the bar with an overhand grip and lift the barbell off from the rack. Now, under control, lower the bar towards the middle of the chest. Briefly contact the chest and explode the barbell upwards back in to the initial position making sure to utilize the chest. During the barbell bench press, make sure to keep five points of contact: both feet flat on floor, butt on bench, back on bench, and head on bench. Do not lift your butt or over arch your back as this may lead to injury. Also, those with rotator cuff injuries need to be particularly careful and may modify the lift by either stopping one inch before the can feel it in the shoulder, or stop one inch above the chest during the lift.

Spotting the exercise: In order to spot the barbell bench press, stand at the lifters head. With a mixed grip, one hand over one hand under, follow the bar during the lift; however, do not touch the bar unless the individual begins to struggle. A good spot for the lift requires giving just enough assistance to allow for completion of the lift.

Sport specific application:  The barbell bench press is an excellent lift for developing overall strength and power in the chest; however, it does not work the stabilizing muscles in the chest optimally. A couple of sport examples include the pass protection punch that offensive linemen use in football, a boxing making contact and finishing his punch by exerting force through the chest, and the stiff arm move used in football.