Barbell Bench Press Video Exercise Guide

The barbell bench press is a classic exercise popular among all weight lifting circles. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program.

For powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and bench press. For athletes, 1 rep max on bench press is a good indicator for on field/court performance. And for bodybuilders, the bench press is a compound exercise that targets many of the muscles in your upper body.

By performing the bench press, you primarily work your pectoralis major (your chest). Other muscles which assist in moving the barbell during a bench press are other muscles of the chest, triceps, and shoulders.

Not everyone is built to perform the traditional barbell bench press, so several variations have been created to ensure people can train this crucial movement pattern in a safe and comfortable way.

Some of these variations include:

• Incline bench press
• Decline bench press,
• Dumbbell bench press
• Dumbbell incline bench press
• Dumbbell decline bench press
• Smith machine bench press

Those with shoulder injuries can also utilize many of the alternative barbells out there that place less pressure on the shoulder to bench press. Some of these variations include hex bar bench press, football bar bench press, and Swiss bar bench press.