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Beginner
Barbell Bench Press
4 steps Updated 29/08/2026
Barbell Bench Press is a free weights exercise targeting Chest (Pectoralis Major) using Barbell.
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How to perform it
- Lie on a flat bench with your feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart, and position the bar directly above your chest.
- Engage your core and unrack the barbell by extending your arms fully. Lower the barbell slowly and with control to your chest, keeping your elbows at a 90-degree angle to your body.
- Press the barbell back up to the starting position by extending your arms fully, focusing on using your chest muscles.
- Repeat for the desired number of repetitions, then carefully rack the barbell back onto the bench press rack.
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Variations and related exercises
3 Leg Chatarunga Pose
Above Head Chest Stretch
Alternate Punching
Archer Push Up
Last updated: 29/08/2026
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Barbell Bench Press
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