Library
front 
back
Barbell bench press
StrengthPush HDifficulty ★★Gym
5 MET
≈ 63 kcal per 10 min at 75 kg
How to do it
- Lie with eyes under the bar, feet planted, slight arch, shoulder blades pinched.
- Unrack, lower the bar to mid-chest with elbows ~45°.
- Press up and slightly back toward the rack.
Coaching cues
- Bend the bar
- Leg drive
- Shoulders pinned back
Common mistakes
- Flaring elbows to 90°
- Bouncing off the chest
Make it easier
- Dumbbell bench press
- Push-up
Muscles worked
- Chest
- Triceps
- Shoulders
Primary: Chest, Triceps · Secondary: Shoulders
Equipment
Barbell or Bench