# Barbell Bench Press

URL: https://heatsy.app/ex/barbell-bench-press

Also known as: Bench Press, Flat Bench Press, BB Bench, Supine Barbell Bench Press, BB Bench Press, Flat Barbell Bench Press

Body region: Chest, Arms, Shoulders

## Muscles

- Main: Deltoid, Pectoralis Major, Triceps
- Helps: Supraspinatus, Infraspinatus, Trapezius, Coracobrachialis
- Holds: Levator Scapulae, Teres Minor, Pectoralis Minor, Serratus Anterior, Biceps, Brachialis, Anconeus, Brachioradialis, Flexor Digitorum Superficialis, Flexor Digitorum Profundus

## Equipment

- Barbell
- Flat Bench
- Squat Rack

## Technique

1. Lie on the bench with eyes under the bar, feet flat on the floor, shoulder blades pulled together.
2. Grip the bar slightly wider than shoulder width and unrack it over your shoulders.
3. Lower the bar under control to the middle of your chest.
4. Press the bar up until your arms are straight.

### Cues

- Keep wrists stacked over elbows.
- Keep shoulder blades pinned to the bench the whole set.
- Drive your feet into the floor.
- Set the safety arms, or use a spotter, when lifting heavy, and wrap your thumbs around the bar.

### Common mistakes

- Bouncing the bar off the chest.
- Lifting hips off the bench.
- Letting elbows flare straight out to the sides.

## Variations

- [Close-Grip Bench Press](https://heatsy.app/ex/close-grip-bench-press)
- [Incline Bench Press](https://heatsy.app/ex/incline-bench-press)
- [Incline Close-Grip Bench Press](https://heatsy.app/ex/incline-close-barbell-bench-press)