Chest · Compound Exercise
Barbell Bench Press
The Barbell Bench Press is a compound exercise that primarily trains the Chest, with help from the Triceps and Shoulders. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Barbell / Bench
Intermediate
Muscles worked
Chest — primary
Triceps — assist
Shoulders — assist
How to perform the Barbell Bench Press
1
Set up
Shoulder blades retracted and depressed before unrack.
2
Execute
Bar to lower chest, elbows tucked to ~70°.
3
Form check
Drive feet, push the bar in a slight arc back over shoulders.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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