Bench Press (Barbell)
Muscle Group(s)
Primary: Chest
Secondary: Shoulders, Triceps
Workout Description
The bench press is a compound exercise that works your chest and shoulders, with some tricep activation. It’s mainly used to build muscle & increase strength and is considered one of the best exercises for this purpose.
Sets & Reps
SETS & REPS will differ depending on your result goals
Click on the tab below that relates with you the most.
With 30%-50% of your 1 rep max for 3 – 6 reps to tax the muscle and gain overpowering strength.
You will need 60%-80%% of your 1 rep max for 7-12 reps if bigger muscles are your thing.
With 30%-50% of your 1 rep max push through 25+ reps in a slow & controlled manner.
1. Lie on the bench.
2. Extend your arms and grab the bar evenly, having your hands slightly more than shoulder-width apart.
3. Bring your shoulder blades back and dig them into the bench.
4. Arch your lower back and plant your feet flat on the floor.
5. Take a breath, unrack the bar, and bring it over your chest.
6. Inhale again and lower the barbell to your lower chest, tapping it slightly.
7. Hold for a moment and press the bar until your elbows are straight. Exhale.
Tracking calculator coming soon in future update. Currently testing & finalizing while in this Beta Release.
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