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Bench Press

(30 user ratings)     views   views: 184072

Type basic
Mechanics compound
Direction push
Equipment barbell
Additional Equipment flat bench / bench press station
x Rate Bench Press

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Lie supine on flat bench with eyes below the barbell. Grasp the barbell with wide overhand grip. Dismount barbell and hold it above chest.


Lower barbell toward chest until elbows reach height of shoulders or bench. Press barbell up, keep arms slightly flexed. Repeat.

Variations / Comments

Keep bottom on bench. To avoid improper arching of lower back place heels on the edge of the bench or pull thighs up to perpendicular to floor. Keep wrists as straight as possible and use thumbs to hold barbell to prevent it from slipping.

Barbell Bench Press Starting Position Starting Position
Barbell Bench Press Ending Position Ending Position


Target Pectoralis Major, Sternal
Synergist Pectoralis Major, Clavicular | Deltoid, Anterior | Triceps Brachii
Stabilizers Biceps Brachii
Barbell Bench Press Muscles Front
Barbell Bench Press Muscles Rear
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