Barbell Bench Press

Learn how to perform a barbell bench press with video and instructions by SHOCK App trainer, Ashley Steele.

How to Barbell Bench Press

Primary Muscles: Upper Body,  Chest

Equipment: Barbell

Trainer: Ashley Steele


  1. Lie on a bench with your feet up or down while holding a barbell overhead with your hands wide enough to create a 90-degree angle at the elbow when the upper arm is parallel to the floor.

  2. Begin with the bar over the chest, the elbows pointed out, the wrists straight, back arched, and your core contracted.

  3. Lower the bar down until the upper arm is about parallel with the floor, with the hands just inside the elbows.

  4. Hold the down-position, slowly begin to exhale, activate the core, and press the arms and the barbell back to the starting position. Repeat the movement for the specified amount of time or repetitions.

  5. You should feel this working the arms, chest, and triceps.

Alternative Exercises:

Dumbbell Bench Press  Push-Up

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