Weight Training

Barbell Bench Press exercise

A foundational upper body exercise targeting the chest, shoulders, and triceps. Ideal for building pushing strength and mass.

Barbell Bench Press exercise demonstration

How to perform Barbell Bench Press

  1. Lie flat on a bench with your feet firmly on the ground.
  2. Grip the bar slightly wider than shoulder-width apart.
  3. Unrack the bar and hold it above your chest.
  4. Lower the bar in a controlled motion to your mid-chest.
  5. Push the bar back up until your arms are fully extended.
  6. Repeat for desired reps, then carefully re-rack the bar.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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