Exercise guide
Barbell bench press
Works your chest, with help from your front delts and triceps. Barbell. Improver.
The animated demo for this exercise is in the members’ area.
Main muscleschest
Helpersfront delts and triceps
EquipmentBarbell
LevelImprover
In your plan3 sets of 6-10 reps
Rest2 minutes 30 seconds
How to do it
- Lie with your eyes under the bar, feet flat, shoulder blades squeezed back and down.
- Grip the bar a little wider than your shoulders and lift it out to above your chest. Use safety arms or a spotter.
- Lower for 2 seconds to your lower chest, elbows about 45° from your body.
- Press back up to straight arms, breathing out as you push.
In the members’ area
The animated demo, side and front views, the common mistakes to avoid, and a weight and rep target for every set, from your last session.
Try it free for 7 daysSwaps
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