Bench Press (Barbell)

The Barbell Bench Press is a classic compound exercise that primarily targets the chest muscles, specifically the pectoralis major, while also engaging the triceps and shoulders. To perform the exercise, lie flat on a bench with your feet planted firmly on the ground. Grip the barbell slightly wider than shoulder-width apart, with your palms facing forward. Lower the barbell to your chest by bending your elbows, keeping your upper arms at a 45-degree angle to your body. Pause briefly at the bottom, then push the barbell back up to the starting position by extending your arms. Maintain proper form throughout, keeping your back pressed against the bench and avoiding excessive arching or bouncing. The Barbell Bench Press is an effective exercise for developing upper body strength, muscular endurance, and promoting chest muscle growth.