Exercises Home » Strength training » Barbell bench press
  1. Lie on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and upper arms), lift the bar from the stand and hold it directly above you with your arms locked. This will be your starting position.
  2. Some people recommend that you bend your back as you do the exercise. This is only recommended if you have good core muscles. It's therefore better as you begin with this exercise that your back is flat on the bench. To ensure this you can lift your legs at a 90-degree angle and cross them. You do not get help to push with your legs, but you ensure you have a stable back.
  3. From the starting position, inhale and slowly lower the bar until it touches the middle chest.
  4. After a short pause, push the bar back to the starting position while exhaling. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in a contracted position at the top of the movement, hold for a second and slowly lower again. Tip: Ideally, it should take about twice as long to lower the weight before raising it.
  5. Repeat.