Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
AdvancedCompoundBarbell
Barbell Bench Press
Pectorals · Chest
5
sets
4–6
reps
3m
Rest time
~12
Calories / set
Instructions
- 1
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- 3
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- 4
Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- 5
Pause for a moment when the barbell touches your chest.
- 6
Push the barbell back up to the starting position by extending your arms.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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