Compound
Beginner
The barbell bench press is a fundamental compound pushing exercise that primarily targets the chest muscles while engaging multiple supporting muscle groups. This movement is essential for developing upper body strength and muscle mass.
Muscles Worked
Primary Muscles
- Chest (Pectoralis Major)
- Front Deltoids
- Triceps
Secondary Muscles
- Anterior Deltoids
- Serratus Anterior
- Core Muscles
Benefits
- Builds chest strength and muscle mass
- Improves pushing power
- Develops balanced upper body musculature
- Enhances shoulder stability
Proper Form & Technique
Setup
- 1.Lie on the bench with feet flat on the floor
- 2.Position eyes under the barbell
- 3.Grip the bar slightly wider than shoulder-width
- 4.Retract shoulder blades and maintain arch
Execution
- 1.Unrack the barbell with straight arms
- 2.Lower the bar to mid-chest level
- 3.Touch the chest lightly
- 4.Press the bar back up to starting position
Breathing Pattern
- Inhale during the lowering phase
- Hold breath at the bottom
- Exhale during the pushing phase
Common Mistakes & Corrections
Mistake:
Bouncing the bar off chest
Correction:
Control the descent and touch chest lightly
Mistake:
Flaring elbows excessively
Correction:
Keep elbows at about 45-degree angle
Mistake:
Lifting hips off bench
Correction:
Maintain glute contact with bench throughout
Exercise Variations
Incline Bench Press
Targets upper chest more
Close-Grip Bench Press
Emphasizes triceps engagement
Pause Bench Press
Builds power out of bottom position
Safety Considerations
Always use safety pins in power rack
Request spotting for heavy sets
Maintain proper shoulder position
Warm up thoroughly before heavy lifting
Progression Tips
Master form with light weights first
Gradually increase weight while maintaining technique
Incorporate pauses to build control
Add variations as strength improves
Exercise Media
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