Barbell bench press

Barbell bench press

Instructions

Lie back on a flat bench, put your shoulders slightly backward against the bench. Graps the barbell with an overhand (palms above the bar) medium width grip (larger than shoulder width, so your elbow makes a 90-degree angle at the middle of the movement) and raise the bar above you with your elbows locked.
Slowly lower the barbell until it touches your middle chest.
Raise the barbell to the starting position but without locking your arms this time.

Tip!

This exercise is focusing on chest, if you feel that your shoulders are working more, use lighter weights.

Tip!

If you are a beginner, ask someone to assist you or use light weights.

Muscles

Primary muscles - Chest

Secondary muscles - Shoulders Triceps

Alternative exercises

Dumbbell bench press

Seated chest press

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