- 1. Recline on a bench that is flat.
- Lift the bar from the rack and hold it straight over your head with your arms locked. Use a medium width grip to produce a 90 degree angle in the midst of the movement between the forearms and upper arms.
- This will be where you start.
- 2. Breathe in and start to slowly lower yourself from the starting position until the bar touches your middle chest.
- 3. Push the bar back to the beginning position after a brief pause as you exhale. Use your chest muscles to press the bar as much as possible. Lock your arms and squeeze your chest so that it is clenched at the peak of the motion. Hold for a moment, and then slowly begin to lower yourself again.
- Tip: Ideally, it should take twice as long to drop the weight as to raise it.
- 4. Carry out the movement the recommended number of times.
- 5. After finishing, put the bar back in the rack.
It is suggested that you utilise a spotter if this is your first time doing this exercise.
If there is no spotter available, use a moderate amount of weight.
Be careful not to let the bar advance too much. Only your middle chest should be touched by the bar.
Keep the weight from bouncing off your chest. At all times, you should have complete control of the barbell.
Alternative Exercises For Barbell Bench Press
Dumbbell Bench Press
Smith Machine Bench Press
Machine Bench Press