Bench Press Barbell

The bench press is a classic compound lift that primarily targets the chest (pectorals), shoulders (anterior deltoids), and triceps. It's a key movement for building upper-body strength and power.

How to Perform

1. Lie flat on the bench with your eyes under the bar.
2. Grip the bar slightly wider than shoulder-width.
3. Plant your feet firmly on the floor and arch your upper back slightly.
4. Unrack the bar and lower it under control to your mid-chest.
5. Press the bar back up to full arm extension.

Coaching Cues

• Keep your shoulder blades pinned back and down.
• Maintain tension through your legs and glutes.
• Lower the bar with control — don't bounce off your chest.
• Drive the bar up and slightly back toward your face.