Bench press with barbell

Slowly raise the bar straight up into the air but avoid locking your elbowsNow slowly lower the bar towards your chestYou should stop the bar an inch off your chest before raising it againSlowly raise the bar again
Primary target:
Chest (Pectorals)
Secondary target:
Shoulders (Deltoids), Arms (Triceps)
Equipment required:
How many reps should I do?
What weight should I use?


To perform the Bench press with barbell safely, please follow these steps:
  1. Begin by sitting on the bench with the barbell resting on your legs
  2. Now lay back resting the bar on your chest, your hands should be about shoulder width apart on the bar
  3. Slowly raise the bar straight up into the air so your arms are straight, but avoid locking your elbows
  4. Now slowly lower the bar back towards your chest, you should stop as the bar is an inch away from your chest
  5. Repeat steps 3 and 4 until you can no longer maintain the correct technique