Barbell Bench Press
A classic exercise for building chest strength without equipment.
- 45 secDuration
- 1 × 8Reps
- Flat Weight Bench, Olympic Barbell, Olympic Barbell With Weight Plates, Weight Bench With BarbellEquipment
Muscles Targeted
- Chest
- Tricep
- Shoulder
How to Perform
- Lie on floor, knees bent, feet flat.
- Extend arms, clench fists over chest.
- Lower fists towards chest, bending elbows.
- Push fists back to starting position.
- Repeat with controlled movement.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
-(female)_Chest_.jpg)
Push Up
moderateThe push up is a classic bodyweight exercise to build upper body strength.
- Chest
- Tricep
- Shoulder
_Chest.jpg)
Dumbbell Bench Press
challengingA classic compound exercise for chest development using dumbbells.
- Chest
_Chest.jpg)
Barbell Incline Bench Press
challengingAn upper chest exercise using a barbell on an incline bench.
- Chest
- Shoulder
- Tricep