Barbell Bench Press

Muscles involved

Chest

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

Barra

Muscles worked

MaleFemale

Pectoralis major sternal headAnterior deltoidPectoralis major clavicular headTriceps brachii

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