Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Barbell Bench Press, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Pectoralis major |
| Also | Anterior deltoid, Triceps brachii |
Setup
Set the bar height so you can unrack with nearly straight arms without shrugging off the bench.
How to do it well
- Retract and depress the shoulder blades
- Keep a slight arch and planted feet
- Lower the bar to the lower chest
- Drive the bar up and slightly back
Common mistakes
- Flaring elbows to 90 degrees
- Bouncing the bar off the chest
Free programs with Barbell Bench Press
- First Strength (3 day)
- Full Body (3 day)
- Tiered Strength (4 workouts, 3 days a week)
- Upper / Lower (4 day)
- Push / Pull / Legs (3 day)
- Push / Pull / Legs (6 day)
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.