Barbell Bench Press

In this video Head Coach, Adrian Ball, covers the barbell bench press. The barbell bench press is a fantastic exercise for the overall development of the chest working majority of the Pectoral muscles and the front deltoids.


  1. Lay face up on a flat bench, with your bum on the bench and feet flat on the ground.
  2. Grasp the barbell with an overhand grip wider than shoulder-width, you want to make 90 degree bends with your elbow joints at the bottom of the movement, this should aid in where to grip the bar.
  3. Pull your shoulder blades backwards and press hard through the floor with your feet. The weight of your body needs to still be resting on the back of your shoulders and your butt, do not lift your bum off the seat during the movement.
  4. Lift up the bar off the rack and bring it over your chest.
  5. Lower it to the centre of your chest, in a controlled movement, maintaining pressure on your feet the entire time.
  6. Once the bar touches your chest, press the weight back up towards the roof, maintaining a connection with the bench, your bum and shoulders.
  7. Repeat for repetitions.
  8. Once complete, lower the weight back onto the rack ensuring it is full racked before letting go.


Check out the other chest movements we have available on the site by simply selecting “Chest” in the categories.


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