Train Eat RepeatExercises › Barbell bench press
Barbell bench press
Feet planted, shoulder blades pinched into the bench. Lower the bar to your mid-chest and press it back over your shoulders; use a spotter or safeties when going heavy.
StrengthBarbell + BenchDifficulty 2 of 3
How to do it
Feet planted, shoulder blades pinched into the bench. Lower the bar to your mid-chest and press it back over your shoulders; use a spotter or safeties when going heavy.
Muscles worked
- chestprimary
- shoulders
- triceps
Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.
No barbell or bench? Swap it out
Other options in this pattern
How many sets should you do?
That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.