Barbell Bench Press

PrimarySecondaryNot worked

This movement mainly trains chest, and also recruits Front delts, Triceps.

What the movement loads

The bench press loads pec major in horizontal adduction, with the front delt and triceps supporting. How the work splits depends on grip width: a wide grip shifts it toward the chest, a close grip toward the triceps.

How to load it

Four to six reps for strength, eight to twelve when the goal is size. The bar comes down to the lower sternum, not the collarbones, and the shoulder blades stay pinned back and down from first centimetre to last.

The recurring mistake

Letting the shoulder blades come off the bench at lockout to gain a few centimetres. The chest loses its fixed point, and the shoulder takes what the muscle stops holding.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Barbell Decline Bench Press
• Barbell Incline Bench Press
• Dumbbell Bench Press
• Dumbbell Incline Bench Press
• Dumbbell Lying Hammer Press
• Lever Chest Press
• Lever Incline Hammer Chest Press
• Lever Lying Chest Press