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Barbell Bench Press
Intermediate
ChestArms

Barbell Bench Press

A compound press that builds chest thickness, triceps, and pressing power from a stable bench.

Key specs

EquipmentBarbell, Bench
DifficultyIntermediate
Sets4
Reps6-8
Duration25 min
Calories180 kcal
Rating4.8

Instructions

  1. 1

    Lie on the bench with eyes under the bar and feet planted.

  2. 2

    Unrack with locked elbows and lower the bar to mid-chest.

  3. 3

    Press up in a slight arc until elbows lock without bouncing.

  4. 4

    Keep shoulder blades pinched and a natural arch in the back.