Joewarrior.com - Barbell Bench Press

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Barbell Bench Press

barbell bench press

The barbell bench press is the king of lifts. It is the busiest station in most weight rooms.

Muscles Worked

The main muscles involved in the barbell bench press are:

Pectoral (chest)
Deltoids (shoulder)
Triceps (arm, rear upper)

Support is provided by:

Glutius (Butt)
Back
Quadriceps (Thighs)

Barbell Bench Press Technique

Lie flat on bench
Feet flat on floor
Hands on bar, palms forward, slightly wider than shoulder width apart
Lift bar and lower at a steady pace to bottom of chest
Pause, then push steadily straight up

Barbell Bench Press Notes

The width of the arms can vary. Generally speaking, a wider grip works the chest more, while a narrow grip helps works the triceps.
Remember to breathe. Whether you breathe in or out at a certain point is less important than making sure you are actually breathing during the exercise.
Do not put on more weight than you can properly lift! The bench press seems to bring out the ego in all of us and entice us to attempt weights beyond our ability. Bad form and injury invariably follow.

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