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Barbell Bench Press
CHEST

Barbell Bench Press

Muscles worked
Pectoralis major · Front delts · Triceps
Equipment
Barbell
Level
Foundation
Suggested
4 sets · 8–15 reps · 90 sec rest
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How to do it

  1. Setup

    Set the shoulder blades down and back, stack wrists over elbows and create full-body tension.

  2. Execution

    Lower under control until the target muscles are lengthened, then press through a stable path without bouncing.

  3. Avoid

    Avoid flared elbows, shrugged shoulders and losing contact with your base.

  4. Overload

    When you complete every prescribed set at the top of the rep range with clean form, increase the load by 2.5–5% next session.

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