barbell bench press

Pectorals

• Target muscles: chest, arms, shoulders
• Equipment: barbell
• Level: intermediate

How to do it

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4. Lower the barbell slowly towards your chest, keeping your elbows tucked in.
5. Pause for a moment when the barbell touches your chest.
6. Push the barbell back up to the starting position by extending your arms.
7. Repeat for the desired number of repetitions.

Swap it for

• dumbbell bench press
• dumbbell decline bench press
• dumbbell incline bench press
• Reverse-Grip Dumbbell Bench Press
• barbell decline bench press
• decline push-up

Harder

• barbell guillotine bench press
• barbell reverse grip decline bench press
• barbell reverse grip incline bench press
• barbell wide reverse grip bench press

Easier

• smith bench press
• smith incline bench press
• smith wide grip bench press
• Band Bench Press