Barbell Bench Press / Chest Press
- Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
- After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
- Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
- Once just above the chest, pause, and then press directly up again, exhaling your breath.
- Continue until all reps are completed and then re-rack the barbell.
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Related exercises to discover
Barbell bench press / chest press is a gym exercise that targets chest and also works shoulders and triceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Barbell pushups / push-ups, static push-up / pushup hold and medicine ball slams. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
