Barbell bench press
A compound exercise for the chest, with help from the triceps, front delts. Equipment: barbell, flat bench and squat rack.
Orbit
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WorksChestTricepsFront delts
Drag to turn the figure. The highlighted muscles are the ones doing the work.
How to do it
- Setup: Eyes under the bar, feet flat, shoulder blades squeezed together and down.
- Grip just outside shoulder width
- Lower to mid-chest with elbows about 45°
- Drive up and slightly back
Muscles worked
Equipment
Alternatives
Exercises that train the same main muscles. See all barbell bench press alternatives.
More chest exercises
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