top of page

Barbell Bench Press

​

​

​

​

​

​

​

​

  1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

  2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.

  3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

  4. Repeat the movement for the prescribed amount of repetitions.

  5. When you are done, place the bar back in the rack.

 

​

Caution:

  • If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used or utilize the Smith Machine Bench Press exercise

  • Beware of letting the bar drift too far forward as you want the bar to touch your middle chest and nowhere else

  • Don't bounce the weight off your chest. You should be in full control of the barbell at all times.

​

​

Alternative Exercises for Barbell Bench Press

  • Dumbbell Bench Press

  • Smith Machine Bench Press

  • Push Up

​

​

D72_7583.jpg
D72_7582.jpg

 

ABOUT  US      TESTIMONIALS       CONTACT US

​

Disclaimer

 

© 2020 by Premium Performance Training Inc.

​

Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

​

bottom of page