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Barbell Bench Press

Mamta Mule

There are several variations of the barbell bench press exercise that can help strengthen your core muscles. The following write-up provides information on these exercises.
If performed in the right manner, a bench press with barbells will not only strengthen the pectoral muscles, but also give you a well-toned torso. No wonder, most fitness enthusiasts incorporate a barbell bench press in their workout routine. This exercise basically targets the pectoral muscles, triceps, and the shoulder muscles. Here are the instructions that you need to follow for performing the different variations of this exercise.

Flat Bench

This will target your chest muscles and shoulders as well.
  • Lie down on a flat bench attached to a barbell rack, with your back resting on the bench and the feet touching the floor.
  • Hold the barbell, with your palms facing forward, and the hands a bit more than shoulder-width apart.
  • Remove the barbell from the rack and hold it over your chest, while extending your arms. Bend your elbows and bring it down towards your chest. Move the bar back to its initial position.
  • Inhale as you lower the barbell and exhale as you push it back upwards.
  • Remember that the barbell should not touch your chest, and you should keep your abs contracted throughout the motion.
  • The entire motion must be slow and controlled.
  • You must perform 2 to 3 sets and 15 to 20 reps.

Incline Bench

This variation will take the pressure off your shoulders. This puts more stress on the top portion of the pectoralis. Incline the bench so that it is angled at no more than 30 degrees.
  • Lie on the incline bench, with your feet on the floor. Grip the barbell, keeping your hands little more than shoulder-width apart.
  • Remove the barbell from the rack, lowering it towards your upper chest. Stay in this position for 2 to 3 seconds and push it back upwards to the initial position.
  • Inhale as you lower the bar and exhale as you move it upwards.
  • Make sure that you move in a slow and controlled manner.
  • Perform 2 to 3 sets and 15 to 20 reps of this chest exercise.

Decline Bench

This variation especially targets your lower chest muscles. Here are the instructions for this exercise.
  • Lie flat on a decline bench, placing your legs below the leg brace.
  • Grab the barbell, holding it above your chest with a grip, slightly more than shoulder-width apart.
  • Take it off the rack, inhale and slowly lower it towards your chest. Stay in this position for 2 seconds. Exhale while going back to the initial position.
  • Remember to lower the barbell in a slow and controlled motion. You can touch it to your chest, as it doesn't put pressure on your shoulders and targets the lower chest.
  • Perform 2 to 3 sets and 15 to 20 repetitions of this effective chest exercise.
Performing the aforementioned exercises with a barbell might be a better option, as it allows better coordination, synergy, and helps you move more weight. With a barbell, you wouldn't have to struggle to maintain balance and control of both hands. Incorporating these exercises in your workout routine will definitely prove beneficial. If possible, perform the exercise under the supervision of a trainer initially.