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Barbell Bench Press

Barbell Bench Press

Note: This is just a visual reference — it may vary depending on your setup.

Strength Chest
Arms Chest Shoulders
Muscle Activation
Chest
80%
Triceps
20%
Equipment
Barbell
Setup / Starting Position
  • Lie on a flat bench with your back pressed firmly against it and your feet flat on the ground.
  • Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Exercise Position
  • Position the barbell directly above your chest with your arms fully extended.
  • Keep your wrists straight and elbows slightly bent.
Form & Performance
  • Inhale and lower the barbell towards your chest, keeping your elbows at a 45-degree angle to your body.
  • Exhale and press the barbell back up to the starting position, fully extending your arms.