Barbell Bench Press

Technique

How to perform Barbell Bench Press

1. Set up a flat bench-press station, or place a flat bench inside a squat rack or power rack.
2. Lie on the bench with your feet planted and take an even overhand grip on the bar.
3. Choose a grip that lets your forearms remain approximately vertical near the bottom of the press.
4. Unrack the bar and lower it under control toward your chest.
5. Press the bar back upward by extending your elbows while keeping your torso supported.
6. Finish the set by returning the bar securely to its supports.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.