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Barbell bench press

Works the chest. Equipment: Barbell + bench (spotter).

Barbell bench press, start position
Fig. 1 — Start
Barbell bench press, end position
Fig. 2 — End

Step by step

  1. 01Shoulder blades pinched, feet planted.
  2. 02Lower bar to mid-chest, control it.
  3. 03Press up and slightly back over shoulders.

Common mistake

Bouncing the bar off the chest.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.