Barbell Bench Press

Worked muscles

• Chest 100%
• Triceps 50%
• Front Delts 50%

Cue

Shoulder blades pinned, bar to mid-chest, drive through the floor.

Rep range 6–10 · +2.5kg progression

Swap / alternatives

• Dumbbell Bench Press Chest
• Dumbbell Incline Press Chest