Barbell bench press

One of the most popular upper body exercises, the barbell bench press will recruit the chest, shoulders and triceps greatly, but is an exercise which is commonly specifically used to stimulate the chest muscles.

Performing with the bench press with the aim of hypertrophy of the chest will require the correct form to place the chest in a mechanical advantageous position to be the primary recruiter. Ensure the upper arms are flared outwards during the exercise, and the lower the weight to just above chest height in a controlled manner. Expand the chest to reduce shoulder assistance, and do not try to sacrifice form for weight.

Performing barbell bench press

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

  • Load bar with correct weight. Put on safety collars.
  • Lay on bench.
  • Grip barbell with desired width, using an overhand grip. Arms should be roughly perpendicular to your body throughout the movement.
  • Dismount barbell from rack.
  • Slowly control the barbell down to your upper chest.
  • Stop just shy of the chest.
  • Press the weight back up to the starting position.
  • Repeat for desired number of repetitions.

Barbell bench press courtesy of Fitness Uncovered - Bodybuilding & Fitness

Bookmark and Share

Latest health and fitness news

All news stories

Latest quizzes and tests

All quizzes & tests

Diet & Weight Loss Fitness & Exercise Healthy Living Leisure Jobs UK Reviews Useful Tools

Diets A - Z
Diet planners
Exercise nutrition
Healthy eating
Weight management

Celebrity workouts
Exercise library
Fitness testing
Kids fitness
Health clubs
Personal training
Sports injury

General health
Health spas
Men's health
Women's health

Choosing a job
Job resources
Job search
Training courses

Elite health clubs
Ladies only gyms
Leisure centres
Health clubs
Hotel health clubs
Independent health clubs
Spa breaks

Diet planners
Exercise videos
Online personal training
Web chats TV
Keep in touch with Fitness Venues at
& Twitter

Home | Advertise | Search by business | Search by county | Local Search | Contact us | What's new? | Site map

About us | Terms & Conditions | Privacy Policy | Our partners


Copyright 2006 - 2014 is the UK's leading health, fitness and exercise guide, allowing you to find health clubs, gyms, personal trainers and more.

Find your local ... Exercise classes | Gyms | Health clubs | Health spas | Personal Trainers | Fitness Trainers | Health clubs by town