Barbell bench press
About this exercise
"Barbell bench press" targets the Ejika muscle group, suitable for beginners. The main load falls on: Middle, Front. Equipment needed: Barbell, Flat Bench.
Description
A basic exercise for developing the shoulder girdle, performed while sitting on a bench with a backrest. It stabilizes the body, allowing you to focus on the deltas.
Instructions
1. Sit on a bench with a backrest mounted vertically or at an angle of 80-85 °.
2. Take a barbell with a grip slightly wider than your shoulders and lower it to the top of your chest/collarbone.
3. As you exhale, squeeze the barbell vertically upward over your head.
4. As you inhale, slowly lower the barbell to the starting position.
Muscles worked
Primary
Secondary
