Itsha.com
Barbell Bench Press exercise guide showing 3 movement steps using flat bench and barbell
Barbell Bench Press exercise guide showing 3 movement steps using flat bench and barbell
Chest3 steps•5s movement guide

Barbell Bench Press exercise image and instructions

See how to do Barbell Bench Press in a clear 3-step exercise image with concise instructions. Focus: middle chest using flat bench and barbell.

#barbell#benchflat#bilateral#chest#compound#equipment#frontdelts#middlechest#repetition#serratusanterior#supineonflatbench#triceps
Read the detailed Barbell Bench Press tutorial →

Short instructions

How to do Barbell Bench Press

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the bench position

    Lie on the bench with feet planted, shoulder blades retracted, wrists stacked, and the bar held above the mid chest.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Lower the bar

    Inhale and lower the bar toward the mid-to-lower chest with forearms nearly vertical and elbows controlled.

    Breathing: Inhale through the controlled return.

  3. 3

    Press the bar

    Exhale and press the bar upward to the start without bouncing it or lifting the glutes from the bench.

    Breathing: Exhale through the effort.

Keep exploring

Related chest exercise images

View category →
Assisted Dip exercise guide showing 3 movement steps using assisted dip machine
Chest5.2s guide

Assisted Dip exercise image

See how to do Assisted Dip in a clear 3-step exercise image with concise instructions. Focus: lower chest using assisted dip machine.

Focus: Lower chest

Cable Crossover exercise guide showing 3 movement steps using dual cable machine and D-handles
Chest5s guide

Cable Crossover exercise image

See how to do Cable Crossover in a clear 3-step exercise image with concise instructions. Focus: middle chest and inner chest using dual cable machine and…

Focus: Middle chest, Inner chest

Cable Fly exercise guide showing 3 movement steps using dual cable machine and D-handles
Chest5s guide

Cable Fly exercise image

See how to do Cable Fly in a clear 3-step exercise image with concise instructions. Focus: middle chest and inner chest using dual cable machine and…

Focus: Middle chest, Inner chest

Chest Dip exercise guide showing 3 movement steps using parallel dip bars
Chest5.2s guide

Chest Dip exercise image

See how to do Chest Dip in a clear 3-step exercise image with concise instructions. Focus: lower chest using parallel dip bars.

Focus: Lower chest

Chest Press Machine exercise guide showing 3 movement steps using chest press machine
Chest5s guide

Chest Press Machine exercise image

See how to do Chest Press Machine in a clear 3-step exercise image with concise instructions. Focus: middle chest using chest press machine.

Focus: Middle chest

Decline Bench Press exercise guide showing 3 movement steps using decline bench and barbell
Chest5s guide

Decline Bench Press exercise image

See how to do Decline Bench Press in a clear 3-step exercise image with concise instructions. Focus: lower chest using decline bench and barbell.

Focus: Lower chest