Barbell Bench Press (side POV)
- Zielmuskel
- —
- Equipment
- Barbell
- Körperregion
- Chest
- Typ
- Strength
The barbell bench press is a core upper-body pushing lift that primarily trains the chest (pectorals), with the front shoulders and triceps assisting on every rep. Performed lying on a flat bench, it lets you load heavy weight under control and is one of the most reliable ways to build pressing strength and chest size.
Barbell Bench Press (side POV): So führst du sie aus
- 1Lie flat on the bench with your eyes positioned directly beneath the bar, feet planted firmly on the floor.
- 2Squeeze your shoulder blades down and together against the bench to build a stable, tight pressing base.
- 3Grip the bar slightly wider than shoulder-width and wrap your thumbs fully around it so it sits over the base of your palms.
- 4Unrack the bar and hold it locked out directly above your chest with your arms straight.
- 5Lower the bar under control toward the middle of your chest, keeping your elbows tucked at roughly a 45–75° angle to your torso.
- 6Let the bar lightly touch your chest without bouncing, keeping your wrists stacked over your elbows.
- 7Press the bar up and slightly back over your face, driving through your feet until your arms lock out again.
- 8Finish your reps, then re-rack the bar with control.
Technik-Tipps
- Keep your upper back tight and shoulder blades retracted through the whole set to protect your shoulders and press from a solid base.
- Hold a slight, natural arch in your lower back while keeping your glutes in contact with the bench.
- Push your feet into the floor to add leg drive and full-body stability as you press.
- Work with a spotter or set the rack's safety arms whenever you train close to your limit, so a failed rep can't pin you.
Häufige Fehler
- Bouncing the bar off your chest, which kills muscular tension and can bruise the sternum or strain the shoulders.
- Flaring your elbows straight out to 90°, which puts excessive stress on the shoulder joints.
- Lifting your hips off the bench to heave up heavier weight, which cheats the rep and strains the lower back.
- Letting your wrists bend backward instead of stacking them over your forearms, which weakens the press and risks wrist pain.
Häufig gestellte Fragen
What muscles does the barbell bench press work?
It mainly works the chest (pectorals), with the front deltoids and triceps assisting as synergists to extend the elbows and drive the bar up.
How wide should my grip be?
Slightly wider than shoulder-width is the standard. A wider grip shifts more work onto the chest, while a narrower grip puts more emphasis on the triceps.
Should the bar touch my chest on every rep?
Yes — lower it under control until it lightly touches mid-chest, then press back up. Avoid bouncing the bar, which is unsafe and reduces tension on the muscles.
Is the barbell bench press good for beginners?
Yes, it's a great foundational lift for beginners. Start light to groove the technique, and always use a spotter or safety arms before adding heavier weight.
