Western Campus Recreation

Barbell Bench Press

WHAT IT TRAINS

PRIMARY MOVERS

- Pecs

SECONDARY MOVERS

- Anterior deltoid

- Triceps

 

WHAT IT REPLACES

- Dumbell bench press

- Machine chest press

 

WHAT IT SUPPLEMENTS/COMPLEMENTS

- Rows/back exercises

- Tricep exercises

- Shoulder exercises

 

RECOMMENDED SETS AND REPS

- Good for all rep ranges

- For strength

- For power

- For size

 

SIGNS YOU'RE DOING IT WRONG

- Pain in the elbows from positioning hands too close together/not over the elbows

- Pain/bad stretch in the chest and/or anterior delt from positioning hands too far apart/not over the elbows

 

VARIATIONS

- this exercise is a variation of the dumbell bench press

 

HOW TO PERFORM

  

IMPORTANT KEYS TO REMEMBER

- Retract the scapulae

- Weight over the shoulders

- Straighten, don't extend
- Control throughout the movement

- If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.