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Chest · Barbell
Barbell Bench Press (Variation 2)
Barbell Bench Press (Variation 2) is an intermediate compound strength exercise that works the pectorals (chest), with the triceps and front shoulders assisting. It needs a barbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest
Secondary muscles
- Triceps
- Front Shoulders
How to do Barbell Bench Press (Variation 2)
- Lie on a flat bench with your eyes under the bar and your feet flat on the floor.
- Grip the bar slightly wider than shoulder-width and unrack it over your chest.
- Lower the bar with control to your mid-chest, keeping your elbows at about 45 degrees.
- Press it back up to full extension and repeat.
Form tips
- Keep your shoulder blades squeezed and your upper back tight.
- Use a spotter for heavy sets.
Barbell Bench Press (Variation 2) alternatives
More pectorals exercises
Barbell Bench Press (Variation 2) FAQ
What muscles does Barbell Bench Press (Variation 2) work?
Barbell Bench Press (Variation 2) mainly works the pectorals in the chest. The triceps and front shoulders work as secondary muscles.
What equipment do you need for Barbell Bench Press (Variation 2)?
You need a barbell and a bench.
How many sets and reps of Barbell Bench Press (Variation 2) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Bench Press (Variation 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler chest exercises.
How many calories does Barbell Bench Press (Variation 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Bench Press (Variation 2)?
Other exercises for the pectorals include Band Bench Press, Dumbbell Bench Press, Dumbbell Incline Bench Press and Cable Bench Fly Press.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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