Chest
Barbell Bench Press
Barbell bench press
Video
Execution (step by step)
1
Pinch shoulder blades together and down -- stable back.
2
Feet flat on the floor for stability.
3
Overhand grip slightly wider than shoulder width.
4
Lower the bar in a controlled manner to your chest (nipple line).
5
Press up in a slight arc.
6
Keep your wrists straight -- never bend back.
Muscles
Primary
pectorals
Secondary
tricepsfront delts
Programming
| Strength | 4-5 sets x 3-5 reps |
| Hypertrophy | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
Alternatives
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