Barbell Bench Press
Beginner
Exercise Parameters
Instructions

A fundamental compound lift that primarily targets the chest while also engaging the shoulders and triceps. It is a cornerstone exercise for building upper body strength, size, and pushing power.

  • Lie flat on a bench with your feet firmly on the ground

  • Grip the barbell slightly wider than shoulder-width, keeping wrists straight

  • Unrack the bar and hold it above your chest with arms fully extended

  • Lower the bar slowly to mid-chest level, keeping elbows at about a 45° angle

  • Press the bar upward until your arms are fully extended

  • Repeat for the desired number of reps

  • Keep your core tight and shoulder blades retracted for stability

  • Avoid bouncing the bar off your chest

  • Use a spotter when lifting heavy weights for safety

Body Parts
Chest
Equipments
Barbell

  • Keep your core tight and shoulder blades retracted for stability

  • Avoid bouncing the bar off your chest

  • Use a spotter when lifting heavy weights for safety