Barbell Bench Press

Developing the Muscles of the Chest


Back to the Muscle Group

Barbell Bench Press

1)  Begin in a supine position on a stable flat bench with your feet flat on the floor for total support.

2)      Start movement by taking a deep breath as you lift the bar off the support.

3)      Without locking your elbows out position the bar in line with your pectoral muscles.  


4)      Slowly lower the bar keeping your elbows pointed outwards.


5)      Lower the bar until you’ve reached a 90 degree angle at the elbow or right at the chest level.


6)      With a smooth motion (no bouncing or use of momentum) exhale as you power back to the starting position to complete one repetition.





Muscles Worked: Chest, Triceps, and shoulders.