Intermediate
🏋️ Barbell
Barbell Bench Press
aka Flat Bench Press
🎯 Target & Synergists
Primary: Chest
Synergist: Triceps
Synergist: Front Deltoids
📋 How to Perform
1
Lie on bench with eyes under the bar
2
Grip bar slightly wider than shoulder-width
3
Unrack and lower bar to mid-chest
4
Press up until arms are locked
5
Control the descent, don't bounce
⚠️ Common Mistakes to Avoid
✕
Bouncing bar off chest
✕
Flaring elbows 90 degrees
✕
Arching back excessively
✕
Incomplete lockout at top
🔄 Alternative Exercises
Can't do Barbell Bench Press? Try these instead.
📊 Quick Facts
Equipment Barbell
Difficulty Intermediate
Main Target Chest
Synergists Triceps, Front Deltoids