What is the correct way to do the barbell bench press?

We know that there are many benefits of barbell bench press. Barbell bench press can not only make us have charming chest muscles but also make us more confident. Although barbell bench press is simple to exercise, there are many details that need to be paid attention to. Therefore, we suggest that the majority of male friends need to learn more about barbell bench press and master the correct method of barbell bench press.

1. Flat Barbell Bench Press

Lie flat on the bench with your feet flat on the ground. Adjust the front and back position of your body so that your eyes are directly under the barbell on the bench press rack. With your grip slightly wider than shoulder width, remove the barbell from the bench press rack. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

2. Decline Barbell Bench Press

Lie on a decline bench at a 30-45 degree angle. With your grip slightly wider than your shoulders, lift the barbell straight up toward the ceiling. Slowly lower the barbell to below the nipples until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

3. Incline Barbell Bench Press

Lie on an incline bench with your grip slightly wider than shoulder width and lift the barbell straight up toward the ceiling. Slowly lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

4. Reverse grip flat barbell bench press

Lie flat on the bench press bench, hold the barbell with both hands (thumbs facing outwards), with the grip slightly wider than the shoulders, and take the barbell off the bench press rack. Slowly lower the barbell until it almost touches the middle of your pectorals. Then push the barbell back to the starting position and repeat.

5. Smith Machine Flat Bench Press

Lie on a flat bench with your shoulders facing the Smith machine bar. Grip slightly wider than shoulder width and lower the barbell until your upper arms are parallel to the ground. Then push the barbell back to the starting position and repeat.

Note: When doing pull-up exercises, you should not only pay attention to the muscle contraction process, but also pay equal attention to the muscle stretching process. When restoring, you should control the speed and maintain stability.

6. Wide-grip push-ups

Stretch your arms straight and place your hands on the ground, about 15 cm wider than your shoulders. Keep your legs straight and your feet together. Slowly lower your body until your chest almost touches the ground. Return to the starting position and repeat.

Barbell exercises: Experienced fitness enthusiasts like barbell exercises, which are more suitable for heavy weight training.

Note: Keep a wide grip. A wider grip (at least wider than shoulder width) will better target your chest.

In the above article, we introduced a kind of sports equipment that is easily seen in the gym, that is, the barbell. We know that there are many ways to exercise with a barbell. Using a barbell bench press can increase chest muscles, etc.

In the above article, we introduced a common fitness exercise method, which is the barbell bench press. We know that the barbell bench press has many benefits. The above article introduces the correct method of the barbell bench press in detail. I believe everyone has learned it.