Barbell Bench Press

A compound pushing movement that targets the chest, shoulders, and triceps.

How to do it

1. Lie flat on a bench with your eyes under the bar.
2. Grip the bar slightly wider than shoulder-width.
3. Unrack the bar and lower it to your mid-chest.
4. Press the bar back up to full arm extension.
5. Repeat for the desired number of reps.

Tips

• Keep your feet flat on the floor.
• Maintain a slight arch in your lower back.
• Drive through your legs for stability.

Muscles

Primary: Chest

Secondary: Front deltoid, Triceps