YouTube video

About the Exercise

  • Main Muscle Targeted: Chest
  • Equipment Type: Barbell
  • Difficulty Level: Beginner

Exercise Instructor: Nurudeen Tijani

Nurudeen is a pain relief fitness and wellness coach, personal trainer, natural bodybuilder, and NPC physique athlete.

Benefits of Performing Bench Presses

  • Builds Chest Strength: The barbell bench press is highly effective for building strength in the pectoral muscles.
  • Increases Upper Body Muscle Mass: Doing this exercise regularly can help build muscle in the upper body, like the chest, shoulders, and triceps.
  • Improves Functional Strength: Enhances overall upper body strength, which is beneficial for everyday activities and other exercises.
  • Boosts Athletic Performance: Essential for athletes, this exercise helps improve performance in sports that require upper body strength.
  • Enhances Bone Health: Weight-bearing exercises like the barbell bench press can help increase bone density.
  • Importance: The barbell bench press is important for building a strong upper body in strength training routines.
Nurudeen's performs barbell bench presses during a workout

In this photo (2022), I perform barbell bench presses during a workout.

Nurudeen's chest development before and after comparison

I've performed the barbell bench press as part of my workout program for over ten years. This photo shows the before and after results of my chest development.

How to Perform the Barbell Bench Press

Instructions:

1. Setup:

  • Lie on the bench with your feet flat on the ground (toes slightly pointing out) and your back flat against the bench.
  • Position yourself so that your eyes are directly under the bar.
  • Grip the bar with your hands slightly wider than shoulder-width apart.

2. Unrack the Bar:

  • Take a deep breath and unrack the bar, holding it straight over your chest with your arms fully extended.

3. Lower the Bar:

  • Slowly lower the bar to your mid-chest, keeping your elbows at about a 45-degree angle to your body.
  • Control the descent to avoid bouncing the bar off your chest.

4. Press the Bar:

  • Push the bar back up to the starting position, fully extending your arms.
  • Exhale as you press the bar upwards.

5. Repeat:

  • Perform the desired number of repetitions, maintaining proper form throughout.


Tips and Safety Tips:

  • Warm-Up: Always warm up before starting your bench press to prevent injuries.
  • Spotter: Use a spotter (especially if lifting heavy weights) to ensure safety.
  • Proper Form: Maintain a neutral spine and avoid arching your back excessively.
  • Breathing: Inhale while lowering the bar and exhale while pressing it up.
  • Grip: Ensure a firm grip on the bar to prevent slipping.
  • Controlled Movement: Avoid using momentum; perform the exercise with controlled, steady movements.


Golden Nugget for Faster Results:

1. Stretch Your Chest:

  • Perform a chest stretch between each set of your bench press to enhance flexibility and reduce muscle tightness.
  • How to Perform: Stand in a doorway with your arms at a 90-degree angle against the doorframe. Step forward to feel a stretch across your chest. Hold for 20-30 seconds.
  • Benefits: This stretch keeps your chest muscles flexible, boosts your bench press, and lowers injury risk.

2. Superset with a Back Exercise:

  • Superset this exercise with a back exercise, like seated cable rows or barbell bent over rows.
  • Why It Works: Switching between agonist (chest) and antagonist (back) muscles groups can improve overall balance, reduce fatigue, and increase workout efficiency.

How Many Sets and Reps to Perform

Warm-Up Set: Begin with a warm-up set of 15-20 reps to prepare your muscles and joints for the exercise.

Build Muscles:

  • Sets: 3-4
  • Reps: 8-12
  • Rest: 60-90 seconds between sets

Gain Strength:

  • Sets: 4-5
  • Reps: 4-6
  • Rest: 2-3 minutes between sets

Lose Weight:

  • Sets: 3-4
  • Reps: 12-15
  • Rest: 30-60 seconds between sets

Get Fit:

  • Sets: 2-3
  • Reps: 15-20
  • Rest: 30-60 seconds between sets

Bodybuilding:

  • Sets: 4-5
  • Reps: 6-12
  • Rest: 45-60 seconds between sets

Accessory Exercises

Enhance your bench press routine with these accessory exercises to target supporting muscle groups and improve overall performance:

  • Dumbbell Flys: Helps to isolate the chest muscles, increasing their strength and definition.
  • Tricep Dips: Strengthens the triceps, which play a crucial role in the bench press.
  • Incline Bench Press: Targets the upper part of the chest, providing a more balanced chest development.
  • Pull-Overs: Works the chest, shoulders, and lats, improving upper body strength and flexibility.
  • Push-Ups: They enhance overall chest endurance. You can modify it to target different areas.

Machine-Supported Variations

Explore these machine-supported variations of the barbell bench press. These exercises are ideal for individuals who feel uncomfortable using free weights or prefer a more controlled movement.

  • Smith Machine Bench Press: Provides stability and control, making it ideal for beginners or those recovering from injuries. It also helps those who feel uneasy about balancing free weights.
  • Machine Bench Press: Offers a controlled range of motion and reduces the need for balance, allowing you to focus more on the chest muscles. This variation is perfect for those who prefer a more secure and guided exercise.

Potential Issues

Be aware of these common issues that people may experience when performing the barbell bench press. These issues are due to muscle stiffness, but improper form and excessive weight can also contribute.

Ensure you are using manageable weights to prevent excessive strain and injuries. Click on the links for more detailed solutions to fix each issue.

Elbow Pain:

Shoulder Pain:

Wrist Pain:

Lower Back Strain, Pain at the Front of the Hip:

  • Tips: Maintain a neutral spine (avoid arching the back excessively during the lift). Keep feet flat on the ground for stability.

Neck Pain:

  • Tips: Ensure proper bench positioning and support for your neck. Avoid excessive arching.

Forearm Pain:

  • Tip: Use manageable weights and stretch the forearms.

Lack of Stability:

  • Tips: Engage the core muscles. Ensure proper bench setup before starting the exercise. Keep feet flat on the ground for stability.

Need help with your training? We are here for you.

Accelerate your progress and reach your goals quicker with online coaching.

Contact    About    Privacy    Terms    Sitemap    |    Copyright © 2024 TitaniumPhysique LLC.

Disclaimer: (1) Fitness results vary by individual effort, as such, individual results may vary; (2) We use Microsoft Clarity on our website to ensure you have the best possible browsing experience. Our privacy policy has more details.