Barbell Bench Press
البنش برس بالبار
Primary: Chest (Pectoralis Major)Secondary: Triceps, Front Deltsintermediateboth
Sets
4
Reps
6-10
Rest
2-3 min
Duration
15-20 min
How to perform
- Lie flat on the bench with feet planted firmly on the floor.
- Grip the bar slightly wider than shoulder width.
- Unrack and lower the bar to mid-chest under control.
- Press up in a slight arc until arms are fully extended.
Common mistakes
- Bouncing the bar off the chest.
- Flaring elbows to 90° (shoulder strain).
- Lifting hips off the bench.
Easier alternative
Machine Chest Press or Push-Ups
Harder alternative
Paused Bench Press or Close-Grip Bench
Safety precautions
- Always use a spotter or safety pins.
- Keep wrists stacked over elbows.
- Don't lock elbows harshly at top.
