Instructions
- Lie down on the bench and line the bar vertically around chin level.
- Grab the bar tightly, wider than shoulder width. Make sure your hands are equally distant from the center.
- Retract your shoulders, plant your feet on the ground, and keep your chest high. Maintain this position during the exercise.
- Unrack the bar and line it up vertically with your shoulders.
- Lower the bar slowly until it touches around your lower chest.
- Push the bar back up, lining it again vertically with your shoulders.
Categorisation
| Also known as: | Barbell Bench Press |
| Category: | Chest Press |
| Typical discipline: | Powerlifting |
| Type: | Compound |
| Primary body segment: | Upper |
| Movement: | Push |
Equipment
| Load: | Barbell |
| Bench: | Adjustable Bench or Flat Bench |
| Rack: | Bench Press Rack or Adjustable Rack |
Muscles
Bodyweight percentage lifted
| Male: | 7.2% |
| Female: | 6.4% |