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Exercise guide
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Barbell Bench Press / Chest Press

Barbell Bench Press / Chest Press
Equipment required
Primary muscle group(s)
Secondary
Muscle Groups
  1. 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.
  2. 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.
  3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
  4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
  5. 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 work out exercise that targets chest and also involves shoulders and triceps. Refer to the illustration and instructions above for how to perform this exercise correctly. Wide arm chest stretch / reverse butterfly stretch, stability / swiss / exercise ball pushups / push-ups and side / lateral medicine ball throw / slam are related exercise that target the same muscle groups as barbell bench press / chest press. Visit our directory for more exercises.
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Browse workout programs
Clear action plan to reach your fitness goals: choose your plan, follow visual workouts, track your progress.
Shop Yoga Cards by WorkoutLabs
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
Shop workout supplements from Legion
Get results faster with supplements that work from Legion Athletics - the only brand we use and trust.
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