Bench press (regular grip) with barbell
The barbell bench press is a foundational strength-training exercise that offers numerous benefits. It primarily targets the pectoral muscles (chest), deltoids (shoulders), and triceps, promoting upper body strength and hypertrophy. This exercise also engages stabilizing muscles in the back and core, enhancing overall balance and stability. Athletes can profit from the Barbell Bench Press as it increases pushing power, essential for various sports, and improves upper body endurance, contributing to better performance and physical conditioning.
| Primary muscle group: | Chest |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
51kg
Avg. weight
112lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Lie with your back on a flat bench. The bar should be on the level of your eyes.
- 2Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart.
- 3Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended.
- 4Inhale as you lower the barbell to your chest.
- 5Exhale as you press the barbell back up to the starting position.
- 6You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Tips & Tricks
Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
