Barbell bench press
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Muscles worked
- High load
- Chest
- Low load
- Delts · Front and Triceps
How to do it
Lie with the eyes under the bar, feet planted, shoulder blades retracted and pulled down into the bench, with a slight natural arch. Lower the bar under control to the lower chest with the elbows around 45 degrees, then press back over the shoulders. Keep the shoulder blades set for the entire set, and use a spotter or safety pins whenever you press near failure.
Form cues
- Shoulder blades retracted and down
- Bar touches the lower chest
Safety
Talk to a professional before this exercise if you have any of the following:
ShoulderElbowWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.