Barbell Bench Press – Easy To Follow Guide To Lifting More With Form

Barbell Bench Press frankly is a good physical exercise to develop your Chest. Would you want to maintain the ideal technique and build your Chest easily? Then simply implement our how to tutorial to start out straight away.

Barbell Bench Press Exercise Summary

  • Primary Muscles Worked: Pectoralis Major – Sternal
  • Other Muscles (Secondary) Worked: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
  • Equipment: Barbell and Bench
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic

Barbell Bench Press Procedure

  • To prepare, lie down on the bench. Grab the bar with an overhand grip, ensure your hands are spaced an equal distance from the bar’s center.
  • Lift the barbell from the rack over your upper chest.
  • Next, lower the bar to your chest.
  • Press the bar straight upward until arms are fully extended.
  • Repeat until your set is complete. If you are going to go to near failure, make sure you have a spotter.

Muscles Used

Target (Agonist)

  • Pectoralis Major, Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Pectoralis Minor
  • Serratus Anterior

Antagonist Stabilizers

  • None


In order for you to generate the ideal improvement, you must focus on these easily done tips. Similarly, if you desire to avert your chance of injuries, you will want to adhere to these tips.

  • Push Your Lifting Near Failing In Order To Maximize The Teardown Of Your Muscular Tissues. You should make sure you have set up adequate safety precautions any time you’re pushing yourself to near failure.
  • Utilize A Lifting Rack With The Effectively Set In Place Safety Bars. With good safety, you will be able to motivate yourself harder and your gains will increase.
  • Do At Least 3 Of 8-20 Repetitions For Muscle Growth. Now there are various theories on how Hypertrophy is induced, most come to an agreement that sets using 60-80% of your respective 1RM will result in increased muscle size.
  • execute your primary compound movements near the beginning of your exercise routine, next perform isolation movements to concentrate on distinct muscle groups towards the end. You really want the peak results of your individual muscle groups when you carry out compound lifts like squats, bench, and deadlifts. Next, you need to work the muscle groups that you determined were weak for those exercises or zones that couldn’t get fatigued as a result of the style of compound exercise you executed.
  • To Work On Speed And Power, Raise The Velocity Of Your Movements. Keep nice form or you can be more suboptimal to personal injury. You will need to reduce the weight to 50 to 60 percent of your 1RM when weightlifting for power and speed. However, you ought to stop in between every rep.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You should keep from making these typical issues to have quality technique and muscle growth. In addition, when you steer clear of these issues you will limit the odds of experiencing an injury.

  • Don’t Relax Your Abs. Keeping your stomach tight to protect your spinal column by maintaining your internal pressure.
  • Avoid Using To Little or Too Much Weight. Not enough, and you will not be adequately using your primary muscles, excessive, and you will likely need to cheat. Ensure you concentrate on your proper movement.
  • You’ll Do Better To Not Skip Rest Days. Overtraining could actually help make you weakened instead of bigger.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Bench Press Recap

So now you should certainly conduct barbell bench press optimally. So now take advantage of barbell bench press as a component of your periodic muscle-building routine to build your Chest.

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