Unsure of how to do a barbell bench press safely? Second in our Gym Basics series, PT Ashley Capewell from Performance Ground Gym brings you steps to benching like a pro
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The bench press is an upper body compound movement that primarily uses the pectoral muscles, deltoids and triceps.
How to do a barbell bench press
- Feet, bum, head and upper back all in contact with ground or bench throughout the whole move.
- Grip width – Hold the bar just wider than shoulder width.
- Pinch shoulder blades back.
- Take the bar out and have your elbows locked out.
- Pull the bar down towards the sternum and keep the chest lifted.
- Push straight back up through the bar until the arms are locked out.
TOP TIP – Always have someone there to help you with this move
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More Gym Basics:
Week One: How to squat properly – trainer’s guide
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