compound · Horizontal Push
Barbell Bench Press
Barbell Bench Press is a compound horizontal push movement for chest, using Olympic Barbell and Flat Bench. It also works triceps and front delts. 4 sets of 5-8, 3 min rest.
- Primary muscle
- Chest
- Equipment
- Olympic Barbell and Flat Bench
- Difficulty
- Intermediate
- Sets and reps
- 4 × 5-8
- Rest
- 180s
- Force
- push
How to do it
- 1Set up
Flat bench, eyes under the bar, grip about a thumb's length outside the knurl.
- 2The cue that matters
Shoulder blades pinned, bar to mid-chest, drive your feet into the floor.
- 3Work it
4 sets of 5-8, resting about 3 minutes between them.
Muscles worked
Chest does most of the work. Triceps and front delts take the rest.