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How to Do a Barbell Bench Press

Learn how to do a barbell bench press from certified personal trainer Max Tapper in this home chest workout for men video from Howcast.


Hi, this is Max Happer again for Howcast. Today I'm going to show you how to do a barbell bench press. Obviously, this is the bar we're going to be working with. This exercise specifically is going to be catered to building up the muscles in your chest.

We're going to have our arms parallel to the floor. We're going to be laying back, but we'll be parallel to the floor pressing straight in. This is what it's going to look like.

First starting position, we want to make sure that our eyes are right under the bar. That'll prevent you from going up and hitting these stoppers at any point. Arms extend, pulling out, slow on the way down. When the upper arm hits parallel to the floor we're done. Back up to the top. Once again, controlled, back up to the top. Once again, controlled.

The one thing we want to pay attention to on this bench press is to keep our chest out, our shoulder blades pinched back. So, we're not going to be pressing forward with out shoulders, but they're going to be retracted. It will look like this. Once our arms stop it's completely done. It won't be this. Once our arms stop, completely done, and back on the rack.

That is how we do a barbell bench press. Again, when we're working with any type of heavy weight we have to be very cognizant of how far we're going to bring this bar. Again, parallel to the floor is going to suffice enough to recruit all the muscle fibers in your chest. Any lower than that you're going to put undue stress on the shoulder cap which, again, is a no no. Let's stay safe, and have a good time.

One more tip I have about this bench press is to make sure you're going to choose the right weight for what you want to accomplish. If your back is coming off the pad, if you're straining, putting a little too much curve in your lower back that means the weight is completely too heavy and it's going to be of no benefit to you. Make sure that when we're here we're going to save that sweet spot between 8 to 12 repetitions, and using the heaviest weight you can do to control it completely to the very end. You do that, you'll be safe and get a lot of results.

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