Barbell
Bench Press

Exercise Execution Guide

Starting Position

Lying on the bench with your feet flat on the floor, grasp the bar with a grip wider than shoulder width. Your forearms should be perpendicular to the floor.

Execution

Unhook the bar and slowly lower it to the lower part of your chest. As you contract your chest, push the load upwards until your arms are almost straight.

During the whole movement:

• Keep your elbows on the outside to put maximum stress on your chest and minimum stress on your front shoulders and triceps.

• Keep your shoulder blades flat against the bench.

Equipment Required: Barbell, Bench

Main Muscles: Chest

Secondary Muscles: Front Shoulders, Triceps