Advertisement -- Learn more about ads on this site.

Exercise Demonstrations

Bench Press with Barbell

SparkPeople Sponsors Help Keep The Site Free!
Bench Press with Barbell Exercise

Starting Position

Lie back on bench. Your feet should be either flat on the floor, flat on a foot rest, or up in the air to protect your lower back from injury. Hold a weighted barbell with arms straight up toward the ceiling.


INHALE: Allow elbows to bend to 90 degrees, lowering the barbell down toward your chest (but not touching it).

EXHALE: Extend the arms, pushing the weight back up to the starting position. Don't lock elbows completely.

Special Instructions

Keep spine in a neutral position. Don't lift head off the bench during exercise.

Muscles Worked: Chest

Click here to read about selecting the proper amount of weight.