Barbell Bench Press
Gym Exercise Card
Equipment
The barbell bench press is a fundamental upper body strength exercise that primarily targets the chest muscles. It enhances upper body strength and hypertrophy, focusing on the pectoralis major muscles. The movement also engages the shoulders and triceps, promoting stability and muscle coordination.
How to do it
- 1. Lie on a flat bench with feet flat on the floor, aligning eyes directly under the barbell.
- 2. Grasp the barbell with a grip slightly wider than shoulder-width, ensuring wrists are straight.
- 3. Unrack the barbell, lowering it to the mid-chest while maintaining control and a slight arch in the back.
- 4. Press the barbell back up to the starting position, fully extending the arms without locking elbows.
- 5. Repeat for the desired number of reps, keeping a consistent pace and form.
Muscles worked
Primary Pectoralis Major Sternal Head
Secondary Deltoid Anterior Triceps Brachii
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