This exercise involves lying on a bench and lifting a barbell up and down using the chest muscles. It is a popular exercise for building upper body strength and muscle mass.
Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including chest, shoulders, and triceps
- Increases upper body strength and muscle mass
- Improves overall pushing power and ability
- Can be easily modified for different fitness levels and goals
- Helps improve posture and stability in the upper body
- Can be performed with a variety of equipment, including barbells, dumbbells, and machines
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Slowly lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
- Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
- Repeat for the desired number of reps.
- When finished, carefully rack the barbell back onto the rack.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary