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Chest · Barbell
Barbell Bench Press
Barbell Bench Press is an intermediate compound strength exercise that works the pectorals (chest), with the shoulders and triceps 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 · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Barbell Bench Press
- Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart, and position the bar directly above your chest.
- Engage your core and unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your chest, keeping your elbows at a 90-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your chest muscles.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
Form tips
- Keep your feet flat on the floor to maintain stability and support your lower back.
- Engage your core to maintain a stable and strong torso throughout the movement.
- Lower the barbell slowly and with control to prevent injury and maximize muscle engagement.
Barbell Bench Press alternatives
More pectorals exercises
Barbell Bench Press FAQ
What muscles does Barbell Bench Press work?
Barbell Bench Press mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Barbell Bench Press?
You need a barbell and a bench.
How many sets and reps of Barbell Bench Press 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 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 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?
Other exercises for the pectorals include Dumbbell Bench Press, Band Bench Press, Cable Bench Fly Press and Band Incline Bench Press.
For developers
Use Barbell Bench Press in your app
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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