Barbell bench press

One of the most popular upper body exercises, the barbell bench press will recruit the chest, shoulders and triceps greatly, but is an exercise which is commonly specifically used to stimulate the chest muscles.

Performing with the bench press with the aim of hypertrophy of the chest will require the correct form to place the chest in a mechanical advantageous position to be the primary recruiter. Ensure the upper arms are flared outwards during the exercise, and the lower the weight to just above chest height in a controlled manner. Expand the chest to reduce shoulder assistance, and do not try to sacrifice form for weight.

Performing barbell bench press

When training for muscular size it is often best to train in a rep range of 6-12 repetitions, although there is often much debate on the optimal rep range. It would be advisable to experiment with different ranges to see which suits you.

• Load bar with correct weight. Put on safety collars.
• Lay on bench.
• Grip barbell with desired width, using an overhand grip. Arms should be roughly perpendicular to your body throughout the movement.
• Dismount barbell from rack.
• Slowly control the barbell down to your upper chest.
• Stop just shy of the chest.
• Press the weight back up to the starting position.
• Repeat for desired number of repetitions.

Barbell bench press courtesy of Fitness Uncovered - Bodybuilding & Fitness

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