BARBELL BENCH PRESS DEMO

BARBELL BENCH PRESS

VIDEO DEMO:


EXERCISE INSTRUCTIONS:

  • SETUP: Take an overhand-grip of the bar. You’ll have to experiment with grip position based on your arm length, but a good rule of thumb for most people is to place your ring finger on the little marker the bar has in the knurling. Before you perform a rep, be sure to pin your shoulder blades back and puff your chest to maintain great posture.
  • REP: Brace your midsection by squeezing your glutes and driving your feet into the ground, then lower the bar towards your chest. Notice how my elbows come down at a diagonal angle, they don’t travel out wide (see video). Now drive your heels into the ground as you press it back to the start position.
  • TIP: At the bottom of a rep, your forearms should point directly up at 90 degrees, if not, you’re either too wide or too narrow.

MUSCLES WORKED BY THIS EXERCISE:

  • Chest
  • Shoulders (Front Delts)
  • Arms (Triceps)
barbell bench press demo

ALTERNATIVE EXERCISES: