The barbell bench press is a weight lifting exercise that targets the chest, biceps, triceps, and deltoids. To perform it, one needs a flat weight bench, a barbell, and weights. The exercise involves lifting the bar off the rack and fully extending the arms across the chest, avoiding locking the elbows and bending the wrists. A spotter is recommended for safety.
A barbell bench press is a weight lifting exercise performed by lowering and raising a barbell with both arms over your chest while lying flat on a bench. The barbell bench press is a common part of an upper body workout. Target the pectoral muscles in the chest while at the same time strengthening the biceps and triceps in the arms and deltoids in the shoulders.
To properly perform a barbell bench press, a person must first have access to a flat weight bench, preferably one that is padded and includes a barbell rack. The athlete must also have a barbell (the long metal post on which weights can be attached) and weights made to fit the barbell. He or she should set up the bench by placing the bar on the rack and placing the desired weights on the bar. If dumbbells are used, they should be placed equally on both sides of the bar.
After setting up the weight lifting bench and bar, the athlete should lie down on the bench and position themselves so that the bar is over the middle of their chest. The athlete should place their hands shoulder-width apart in an overhand grip. To perform the exercise, he or she should lift the bar off the rack and fully extend the arms across the chest, while avoiding locking the elbows and bending the wrists. After lowering the bar to the middle of the chest, the athlete should move the bar away from the body and return the arms to the fully extended position. He or she can repeat the process of lowering the bar to the chest and pushing it for the desired number of repetitions.
The person performing the exercise should use a wide-footed stance to provide balance and focus on squeezing the shoulder blades as they lower the bar. Instead of looking at the bar, he or she should face the ceiling and lift the bar up and down from the center of the chest area in a straight line. When the bar hits her chest, her arms should be parallel to the floor.
For maximum safety, a barbell bench press should be performed in the presence of the spotter, a person who stands in front of the bench and assists the lifter if the bar becomes too difficult to lift. Beginners may choose to lift a barbell with no weights to both sides to build strength. The bar alone can weigh 35-45 pounds (approximately 15-20 kg). The weights on the bar should be gradually increased over time as the muscles get stronger.
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