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Chest · 3–1–1

Barbell Bench Press

Learn Barbell Bench Press with a four-frame GIF, equipment, setup, execution, breathing, common mistakes, and safety guidance. Primary muscles: Pectoralis major.

Equipment
Barbell, plates, flat bench, rack, and safety pins
Suggested tempo
3–1–1
Barbell Bench Press four-frame movement demonstration
Original four-frame movement demonstration

PRIMARY MUSCLES

Pectoralis major

SUPPORTING MUSCLES

Anterior deltoids · Triceps · Serratus anterior · Core stabilizers

Setup

  1. Set the bench and rack so the eyes are approximately under the bar after lying down.
  2. Draw the shoulder blades back and down, keep the upper back stable on the bench, and plant both feet.
  3. Choose a grip that keeps the forearms nearly vertical at the chest with wrists stacked over elbows.

Execution

  1. Unrack to a stable position over the chest and confirm that the shoulder blades remain set.
  2. Lower for two to three seconds toward the middle-to-lower chest with elbows about 45 to 70 degrees from the torso.
  3. After a light touch, press up and slightly back toward the rack without bouncing the bar off the chest.
  4. Finish with stable shoulders and straight arms without aggressively locking the elbows.

Breathing

  • Inhale and brace before the lowering phase without excessively flaring the rib cage.
  • Exhale gradually while pressing or bringing the arms together, then reset before the next repetition.

Common mistakes

  • The shoulder blades lose position and glide forward or the shoulders crowd toward the ears.
  • The wrists bend excessively instead of aligning with the forearms and elbows.
  • The elbows flare excessively or the two sides lower and press at different speeds.
  • The load or range exceeds what can be controlled throughout the repetition.

Safety

  • Begin with a light load to confirm comfortable shoulders, a controlled path, and correct equipment setup.
  • Use safety pins and a spotter for demanding barbell sets; never use a load that cannot be returned safely.
  • Stop and seek qualified help for sharp pain, numbness, or concerning discomfort in the chest, shoulders, elbows, or wrists.

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