Barbell Bench Press 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Chest
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Bench Press is a fundamental strength training exercise that primarily targets the chest muscles, specifically the pectoralis major, while also engaging the shoulders (deltoids) and triceps as secondary muscle groups. Performed on a flat bench, the exercise involves lowering a barbell to chest level and pressing it back up to full arm extension. It requires a barbell and offers significant benefits for upper body strength, muscle hypertrophy, and overall pushing power, making it a staple in most weightlifting programs. Proper form is essential to avoid injury and maximize effectiveness.
How to Perform
Lie down flat on a bench and position your hands slightly wider than shoulder-width apart on the barbell.
Retract your shoulder blades by squeezing them together and pressing them firmly into the bench to create a stable base.
Inhale deeply and, if you have a spotter, let them assist with the lift-off to help you maintain tension in your upper back.
Once the barbell is lifted off, hold it securely and ensure that your upper back stays tight to stabilize your body.
Slowly lower the barbell toward your chest by unlocking your elbows, keeping your movements controlled and steady.
Guide the bar down in a straight path, aiming for the lower part of your chest, specifically at the base of the sternum.
As the bar touches your chest, push it back up in a straight line, focusing on driving your back into the bench, engaging your chest and triceps, and pressing your feet into the floor to generate leg drive.
Fully extend your elbows to complete the rep and repeat the motion for the desired number of repetitions, maintaining control and tightness throughout each rep.
Tips
Prioritize proper technique over lifting heavy weights; safety is paramount, as injuries can negate any progress.
Ensure that the barbell aligns with your wrists and elbows, moving in a straight line throughout the lift. Keep the bar positioned low in your palms, allowing your thumb to wrap around it for better wrist alignment.
To maintain tension in your chest and triceps, consider stopping just short of locking out your elbows at the top of each repetition.
Avoid excessive elbow tucking, as this advice often comes from geared lifters; a slight tuck may be beneficial for some, but a helpful cue is to "flare and push" as you lift.
An arch in your back can be acceptable depending on your goals, but make sure that most of the arch comes from your mid to upper back, avoiding strain in your lower back. If you feel cramping in your lower back while setting up, adjust your position to reduce injury risk.
Each rep should see the barbell touch your chest. If you want to target specific movement ranges, consider using board presses or incorporating chains or bands for resistance.
When lowering the bar, aim for your sternum or slightly below, depending on your arm length, to promote an effective linear path.
While advanced lifters might use a thumbless grip, beginners should initially learn to grip the bar with their thumbs wrapped around it for safety and control.
Avoid letting your wrists roll back; instead, keep your knuckles facing upwards to maintain proper form.
Experiment with grip width; those with longer arms might require a wider grip. If you experience discomfort in your shoulders, consider adjusting your grip or incorporating exercises like floor or board presses to modify your range of motion.
Squeeze the bar tightly to enhance shoulder stability throughout the lift.
You can either tuck your toes or keep your feet flat for optimal leg drive; try both positions to see which provides better power.
Maintain retraction of your shoulder blades without allowing them to move as you press.
Control the descent of the bar, ensuring it touches your chest without bouncing or using momentum.
Focus on pushing your body away from the bar rather than merely pressing the bar off of you, emphasizing upper back tightness throughout the lift.
Having a spotter assist with the lift-off can help you maintain tension in your upper back.
Keep your feet steady during the lift and use leg drive by pushing against the floor and engaging your glutes for pelvic stability.
Consider pulling the bar apart or trying to "bend the bar" to engage the intrinsic stabilizers in your shoulders.
Ensure your glutes and shoulder blades stay in contact with the bench throughout the entire movement for optimal stability and form.
How Not to Perform
Avoid Arching the Lower Back: Do not excessively arch your lower back during the lift, as this can lead to injury. Ensure that most of the arch comes from the mid to upper back while keeping your lower back neutral.
Don’t Lift with Your Arms Alone: Avoid pushing the barbell solely with your arms. Focus on engaging your chest and triceps to drive the weight upward, and use your legs for added stability.
Avoid Using Momentum: Refrain from bouncing the bar off your chest or using momentum to lift the weight. The descent should be controlled, and the bar should touch your chest gently before pushing back up.
Don’t Neglect Shoulder Blade Positioning: Avoid allowing your shoulder blades to retract or elevate during the lift. Keep them pinched together and pressed into the bench for optimal stability and support.
Don’t Over-Tuck Your Elbows: Avoid excessively tucking your elbows in towards your body, which can place unnecessary strain on your shoulders. A slight tuck is acceptable, but ensure that your elbows are still in a comfortable position.
Don’t Allow Your Wrists to Roll: Avoid letting your wrists bend backward or roll during the lift. Maintain a straight wrist position by gripping the bar firmly with your thumbs wrapped around it.
Don’t Use an Inappropriate Grip Width: Avoid using a grip that is too narrow or too wide, which can strain your shoulders and reduce effectiveness. Experiment with grip width to find a position that feels comfortable and effective for your body.
Don’t Forget Leg Drive: Avoid keeping your feet flat or lifting them off the ground, which can reduce your stability. Instead, keep your feet planted and engage your legs to help drive the weight.
Don’t Lift Without a Spotter: Avoid attempting heavy lifts without a spotter, especially if you’re lifting near your maximum. Having someone to assist can prevent accidents and ensure safety.
Avoid Breathing Improperly: Don’t hold your breath or breathe erratically during the lift. Establish a consistent breathing pattern, exhaling while pushing the bar up and inhaling as you lower it.
Don’t Rush the Movement: Avoid hurrying through your sets. Take your time with each repetition to ensure proper form and technique, which helps in effectively targeting your chest muscles.
Don’t Ignore Warm-up Sets: Avoid jumping straight into heavy lifts without proper warm-up sets. Failing to warm up can increase the risk of injury and hinder performance.
Don’t Use Excessive Weight: Avoid lifting weights that are too heavy for your current strength level. Start with manageable weights to focus on form and gradually increase as you build strength.
Don’t Shift Your Feet: Avoid moving your feet around during the lift. Maintain a stable base with your feet firmly planted to ensure proper balance and leg drive.
Avoid Neglecting Your Core: Don’t forget to engage your core throughout the lift. A strong core helps stabilize your body and supports proper lifting mechanics.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
