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Workout

Barbell Bench Press

View Instructions 

Equipment

  • Barbell
  • Bench

Muscle Groups

  • Chest
  • Shoulders
  • Triceps

Purposes

  • Chest strength
  • Front deltoids strength
  • Triceps strength
Sets Reps Distance Duration
3 8
Tempo Intensity (% of Max) Weight Load Rest Period
Moderate 2 min

Description

  • Lying on a bench, hold the barbell over the chest, arms straight, hands placed slightly outside of shoulder width.
  • Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
  • Lower the barbell to the top of the chest.
  • Press the bar back up to the top, until your arms are straight.

ProTip

  • Keep your chest up

Mistakes

  • Not keeping the chest up
  • Over-arching the lower back
  • Lifting the hips off the bench
  • Pushing the head back against the bench
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