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EXERCISE // 001 · Chest
Barbell Bench Press
Chest · Triceps · Shoulders
Compound · Horizontal push · Barbell · Bench
Learning curve Moderate ●●○
ChestACE.FIT
Barbell Bench Press
Demo coming soonRead how to do it
Why do it?
Simple, effective and easy to progress. Builds pressing strength through the chest, shoulders and triceps.
Quick cues
Feet plantedShoulders setControl the loweringPress with intent
How to do it
- 01Lie on the bench with eyes under the bar and feet flat.
- 02Grip slightly wider than shoulders and unrack.
- 03Lower the bar under control to your mid-chest.
- 04Press back up until arms are straight.
Common mistakes
- Bouncing the bar off your chest
- Flaring elbows straight out
- Butt lifting off the bench
How you progress
Load + reps
Used in // BUILD · ATHLETE · AFL
Don't have this?
Make it easier
Dumbbell Bench Press
Make it harder
Incline Barbell Bench Press