Barbell Bench Press

Barbell Bench Press Basics

Primary muscles worked: Chest

Secondary Muscles: Shoulders, Triceps

Mechanics: Compound

Equipment: Barbell

How To Perform The Barbell Bench Press

• Lie with your back flat on a standard flat weight bench.
• Grab the bar with an overhand grip with your hands just outside shoulder-width distance apart and lift the barbell off from the rack.
• Now, under control, lower the bar towards the middle of your chest.
• Briefly contact the bar on your chest and explode the barbell upwards back in to the initial position making sure to utilize the chest.
• Once you have fully extended your arms, you may perform another rep of the bench press.

Barbell Bench Press Tips

• 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.

Barbell Bench Press and Sports 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.