Intermediate
BARBELL BENCH PRESS
Chest
Body Part
Pectorals
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Pectorals
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2
Step:2 Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
3
Step:3 Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4
Step:4 Lower the barbell slowly towards your chest, keeping your elbows tucked in.
5
Step:5 Pause for a moment when the barbell touches your chest.
6
Step:6 Push the barbell back up to the starting position by extending your arms.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
