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Intensity: Vigorous 
Plane of Motion: Sagittal
Equipment: Barbell
Target Muscle: Chest
Barbell Bench Press

Before                           After 

  • Using a Barbell bench press rack


  • With a comfortable working weight 


  • Sit with your eyes level with the bar and feet fully on the floor


  • Grip the bar slightly shoulder-width apart and remove from the rack 


  • Slowly come down toward the bottom of your chest or when your elbows come pass your shoulder to keep more tension


  • After gently tapping your chest press the bar back up for a complete repetition


  • As you are press upward slightly press diagonally toward the rack and push through your heels for more power


  • Once completing a repetition repeat process

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