NOW Fitness · Exercise library
Barbell Bench Press
- Main muscle
- Mid Chest
- Muscle group
- Chest
- Equipment
- Barbell
How to do it
- 1Lie on a flat bench with feet flat on the floor, bar over your chest.
- 2Grip the bar slightly wider than shoulder-width and unrack it.
- 3Lower the bar under control to your mid-chest, elbows at about 45 degrees.
- 4Press the bar back up until your arms are fully extended.
- 5Keep your shoulder blades pinned to the bench throughout.
Coaching cues
- Shoulder blades pinned
- Elbows at 45 degrees
- Drive feet into the floor
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