Barbell Bench Press
enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH
exercise_detail.body_part: enums.body_part.CHEST
exercise_detail.description
The Barbell Bench Press is a compound exercise targeting the chest, triceps, and shoulders. It is performed lying on a flat bench while pressing a barbell upwards from chest level until the arms are fully extended.
exercise_detail.how_to_perform
- Lie flat on a bench with your feet firmly planted on the ground.
- Grip the barbell with hands slightly wider than shoulder-width apart.
- Unrack the barbell and hold it directly above your chest with arms fully extended.
- Lower the barbell slowly to your chest, keeping elbows at about a 45-degree angle to your body.
- Pause briefly when the barbell touches your chest.
- Press the barbell back up to the starting position by extending your arms, ensuring they are fully locked out at the top.
- Repeat for the desired number of repetitions.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.secondary_muscles:
exercise_detail.tips
- Ensure your back remains flat against the bench throughout the exercise.
- Keep your core engaged to maintain stability and support during the lift.
- Avoid flaring your elbows too wide to reduce shoulder strain.
- Focus on controlled movements, both when lowering and pressing the barbell.
- Use a spotter for safety, especially when lifting heavy weights.
- Warm up properly before performing heavy sets to prevent injury.
exercise_detail.common_mistakes
- Arching the lower back excessively, leading to poor spine alignment.
- Allowing the elbows to flare out too wide, increasing shoulder strain.
- Bouncing the bar off the chest, reducing muscle engagement and control.
- Lifting the feet off the ground, destabilizing the body.
- Failing to retract the shoulder blades, limiting chest activation.
- Gripping the bar too wide or too narrow, affecting range of motion.
- Lowering the bar too high on the chest, risking shoulder impingement.
- Not maintaining a consistent bar path, leading to inefficient pressing.
- Neglecting to keep wrists straight, causing potential wrist strain.
- Rushing the movement, compromising form and control.
exercise_detail.recommended_exercises
exercise_detail.recommended_exercises_intro
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