Barbell Bench Press

TARGET MUSCLES:

Pectoralis major: Primary chest muscle responsible for moving the upper arms toward the center of the body during the pressing movement.
Triceps brachii: Muscles at the back of the upper arms that extend the elbows as the barbell is pressed upward.
Anterior deltoids: Front shoulder muscles that assist with the pressing movement.

Lie face up on a flat weight bench with the eyes approximately beneath the racked barbell.
Place both feet firmly on the floor and maintain a stable body position with the buttocks and upper back supported by the bench.
Draw the shoulder blades gently together and downward, maintaining a natural curve in the lower back.
Grasp the barbell with an overhand grip slightly wider than shoulder width, keeping the thumbs wrapped securely around the bar.
Keep the wrists aligned with the forearms and position the hands evenly on the bar.

With assistance from a spotter when needed, unrack the barbell and position it above the chest with arms extended.
Inhale as you slowly lower the barbell toward the mid-to-lower chest, keeping the wrists aligned and elbows at a comfortable angle from the torso.
Lower the bar until it lightly touches the chest or reaches a comfortable range of motion without bouncing.
Exhale as you press the barbell upward in a controlled movement until the arms are extended without forcefully snapping the elbows into lockout.
Repeat using slow, controlled movements.

Precaution: Use a qualified spotter or appropriately positioned safety supports when performing the barbell bench press.
Precaution: Avoid bouncing the barbell off the chest, excessively flaring the elbows, or lifting the buttocks from the bench.
Precaution: Select a manageable weight and avoid lowering the bar beyond a comfortable shoulder range of motion.
Beginner variation: Use lighter dumbbells or a chest press machine to develop proper pressing technique.