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Barbell bench press
ChestIntermediate
3D anatomy atlas — activated muscles
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Mid pec (sternocostal head)· HighLower pec (abdominal part)· HighAnterior deltoid· MediumTriceps brachii· MediumUpper pec (clavicular head)· MediumPectoralis minor· Light
Foundational chest press with barbell.
Target muscle
Mid pec (sternocostal head)Lower pec (abdominal part)Anterior deltoidTriceps brachiiUpper pec (clavicular head)Pectoralis minor
Equipment needed
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Step-by-step guide
- 1Lie on the bench with eyes under the bar, feet planted firmly on the floor.
- 2Grip wider than shoulders, retract shoulder blades into the bench, slight chest arch.
- 3Unrack the bar and bring it over your chest.
- 4Lower the bar to lightly touch mid-chest, elbows around 45–75°.
- 5Press the bar straight up until arms are nearly locked, exhaling as you press.
Safety notes
Nâng nặng phải có người hỗ trợ (spotter) hoặc tập trong giá an toàn — khi kiệt sức thanh đòn có thể đè lên ngực/cổ.
Kẹp chốt an toàn (collar) hai đầu để đĩa không trượt gây lệch tải.
Hạ thanh có kiểm soát, chạm nhẹ giữa ngực, không dội (bounce) để tránh chấn thương xương ức.
Correct form tips
- Keep shoulder blades retracted and pinned to the bench.
- Wrists stacked over forearms, not bent back.
- Drive feet into the floor, keep glutes on the bench.
- Use a spotter when lifting heavy.
Mistakes to avoid (injury risk)
- Bouncing the bar off the chest → risks sternum injury.
- Lifting hips off the bench → loss of control, back injury risk.
- Fully flaring elbows to 90° → heavy shoulder joint stress.
- Bent-back wrists → wrist pain and risk of dropping the bar.