Barbell Bench Press: How to Guide (+GIF) & Alternatives

The Barbell Bench Press

The barbell bench press: the weight training cornerstone that turns ordinary folks into gym heroes, one rep at a time.

Whether you're flexing for the mirror or just trying to lift your shopping bags effortlessly, nailing the barbell bench press can be your secret weapon.

What is the Barbell Bench Press?

The barbell bench press primarily targets the pectoral muscles, deltoids, and triceps.

It involves lying on a flat bench and lifting a barbell loaded with weights in a controlled manner.

Equipment Needed:

• Barbell and weights

• Flat bench

Steps to Crush the Barbell Bench Press:

1. Setting the Stage
Choose a bench that's as stable as your morning coffee routine. Take a seat on the bench, making sure your eyes are on the prize (a.k.a., the barbell). Pick weights that scream "challenge accepted," but not "call 911."

2. Get a Grip
Grab the barbell a tad wider than your shoulders, palms facing away. It's like shaking hands with determination.

3. Lift-Off Drama
Un-rack the bar and hold it over your chest like Rafiki held Simba. Keep your elbows slightly bent – straight arms lead to nothing good.

4. Controlled Drop
Inhale and lower the barbell to your chest like you're giving it a cozy hug. Oxygen is your lifeline, after all.

5. Heroic Lift
Exhale and push that barbell to the sky with the might of blowing a thousand birthday candles. You should ‘feel it’ in your chest and triceps

6. Show-off Moment
Extend your arms without being robotic. Flex those muscles and bask in the glory of a victorious lift.

Target Muscle Group

Exercise Variations:

Incline Bench Press
Perform the bench press on an inclined bench (angled at around 30-45 degrees). This variation emphasizes the upper chest muscles.

Decline Bench Press
Using a decline bench (angled at around 15-30 degrees downward), this variation targets the lower chest muscles and puts slightly less strain on the shoulders.

Close-Grip Bench Press
Bring your grip closer, around shoulder-width apart. This variation puts more emphasis on the triceps.

Dumbbell Bench Press
Replace the barbell with dumbbells. This variation requires more stabilizing muscles and can help address muscle imbalances.

Alternative Exercises:

Push-Ups
A bodyweight alternative that engages the same muscle groups. It's a great option for beginners or those without access to equipment.

Incline Barbell Bench Press
Targets the upper chest and shoulders, helping to create a well-rounded chest development.

Decline Barbell Bench Press
A classic exercise that targets the lower part of the chest, contributing to overall chest thickness.