Next Event: SEPTEMBER 3 – 2022 IDFA NATURALMANIA Online Natural Bodybuilding Championships

Barbell Bench Press

Barbell Bench Press

Target: Chest (Pectoralis)

Lie on a flat bench with your feet firmly on the ground. Dismount barbell from rack over the upper chest (an inch or two towards the head from the mid chest). Use a shoulder width grip or slightly wider depending on your comfort zone.

Lower the bar to mid chest. Press bar until arms are extended a few inches from the mid chest. Repeat.

Lower the bar under control. When pressing upwards push from the mid chest towards the face. Slight arching motion upwards. Do not bounce the bar off your chest ever.

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