Bench Press, Barbell

The barbell bench press is probably one of the most well known gym exercises. It's a core exercise used by power lifters and body builders because it works the chest muscles and triceps hard. It's quite a difficult exercise to master if you are a beginner as it requires some balance and coordination to get it right. Always work with a spotter as it can be quite dangerous.

Bench Press, Barbell Steps:

Step 1: Lie on your back on a bench with feet firmly on the floor.

Step 2: Grip the bar firmly with an overhand grasp ensuring the wrists are straight.

Step 3: Brace the abdominals to maintain a straight back and lift the bar of the rack by extending the elbows.

Step 4: Position the bar over the chest, breathing in slowly, lower the bar to mid chest level, keeping the hands in line with the elbows.

Step 5: Lower the bar until the elbows are at right angles.

Step 6: Pause briefly, breath out and push the bar back upwards, by extending the arms at the elbows.

Top Tip:

• When using heavy weights, always use a spotter to help lift the weight on and off the rack. Or use dumbbells as an alternative.
• Raising the feet off the ground using a step keeps the knees above the hips which helps to keep the back in contact with the bench.
• When breathing, the correct way to do it is to breath in when lowering and out when pushing up. Best way to remember is 'suck' towards you and 'blow' away from you.