Barbell Bench Press Chest Exercise

Muscles Worked

Pectoralis (Chest)

Front Deltoids (Shoulders)
Triceps

How to Properly Perform the Barbell Bench Press

1. Lie flat on the bench with your feel firmly on the ground. Grip the bar wider than shoulder width apart.
2. Lift the weight off the rack and slowly lower to the lower part of your chest. Your arms should make roughly a 90 degree angle with your forearms when the weight is fully lowered.
3. Pause for a moment and then begin to press the weight back up the starting position.
4. Continue to raise and lower the weight without resting until you have completed the appropriate number of reps. You should be near muscle failure at the end of the set.

Tips and Precautions when doing this exercise:

1. Use a spotter, particularly if using a heavy weight. If your muscles fail you won't be able to lift the bar back up on the rack and will be trapped under it.
2. Don't bounce the weight off your chest. You risk injuring your ribs. Always do the exercise in a slow, controlled motion.
3. Don't lock your elbows out at the top of the exercise. They should remain slightly bent.
4. As always, don't hold your breath during the exercise.