Chest Exercise Guide
Barbell Bench Press
Target Muscle
Chest
Equipment Needed
Barbell & Flat Bench
Difficulty
Intermediate
Step-by-Step Execution Instructions for Barbell Bench Press
- 1. Setup & 5-Point Contact: Lie flat on the bench with head, upper back, and glutes firmly pressed against the pad, and both feet planted flat on the floor. Retract and depress your scapulae to set a stable pressing platform.
- 2. Grip & Unrack: Grip the bar slightly wider than shoulder-width with overhand full-hand grip. Unrack the bar directly over your shoulder joints with arms fully extended.
- 3. Controlled Eccentric Descent: Inhale into your abdomen to brace your core. Lower the bar under control over 2 seconds along a subtle diagonal arc until it lightly touches your lower sternum.
- 4. Explosive Concentric Press: Drive your feet into the floor (leg drive) and press the bar upwards and slightly backward over your shoulders while exhaling past the sticking point.
📹 Video Tutorial & Form Guide
Video demonstration courtesy of ScottHermanFitness.
Video demonstration by ScottHermanFitnessWatch original on YouTube ↗
For Muscle Mass (Hypertrophy)
Perform 3 to 4 sets of 8 to 12 reps with 90 seconds rest between sets.
For Maximum Strength
Perform 4 to 5 sets of 3 to 6 reps with 3 minutes rest between sets.
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Related Exercises & Targeted Workouts
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Chest Pectoralis Guide
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Targeted Workout Split
Chest Specialization Workout
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Alternative Exercise
Incline Barbell Bench Press
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