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Barbell Bench Press
Muscles involved
Developing raw pushing power that translates straight into dynamic athletic performance begins with the Barbell Bench Press. Utilizing a heavy barbell forces you to establish a solid foundation through your feet, hips, and upper back to drive the weight upward smoothly. While your chest does the heavy lifting, the stability you gain across your shoulders and trunk creates a strong, unified kinetic chain. This mechanical strength carries over into athletic actions like pushing off opponents, throwing, or exploding out of a stance. Mastering this staple lift doesn't just build upper body size; it gives you the functional stability, joint integrity, and pushing force required to excel in any physical activity you take on.
How to do it
1. Lie on your back on a flat bench with feet flat on the floor. 2. Unrack the bar with a grip slightly wider than your shoulders. 3. Lower the bar towards your chest, keeping your elbows at 45 degrees as you inhale. 4. Push the bar upward to the starting position as you exhale.
Equipment required
Muscles worked
Tips
- Keep your feet firmly planted on the floor for stability. - Lower the bar controllably towards the middle of your chest. - Push the bar upward, keeping your wrists straight.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
