Barbell Bench Press

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The barbell bench press is a popular exercise that primarily targets the chest muscles.

During the workout, the barbell is used to lift and lower weights while lying on a bench.

While the exercise also engages secondary muscles, the focus remains on building strength and size in the chest.

Position yourself on a flat bench with your feet flat on the ground and your back pressed firmly against the bench.
Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.
Lift the barbell off the rack, extending your arms fully.
Lower the barbell to your chest, keeping your elbows at a 90-degree angle.
Push the barbell back up to the starting position, fully extending your arms.
Repeat steps 4 and 5 for the desired number of repetitions.

Position your body on the bench with your feet firmly planted on the ground and your back arched.
Grip the barbell slightly wider than shoulder-width apart, keeping your wrists straight and elbows tucked in.
Lower the barbell towards your chest in a controlled manner, aiming to touch your mid-chest area.
Push the barbell back up by driving through your heels, engaging your chest muscles throughout the movement.
Keep your head, shoulders, and buttocks in contact with the bench at all times for stability.
Exhale as you press the barbell up, maintaining a steady and controlled pace to maximize chest engagement.