Procaryote
Back · Strengthening

Barbell Bench Press

Barbell bench press, 3 sets, 8 repetitions, tempo 2-1-2

Illustration of the Barbell Bench Press exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: 2-1-2

Description: Lie on a flat bench with feet firmly on the ground. Grasp the barbell with a grip slightly wider than shoulder-width. Lower the bar slowly toward the chest over 2 seconds, pause for one second, then press the bar upward over 2 seconds until arms are fully extended.

Tips: Keep your back flat against the bench and avoid excessive arching. Control the movement to protect your shoulders and maximize muscle strengthening.

Progression: Gradually increase the load when you can perform 3 sets of 8 repetitions with proper technique and without excessive fatigue.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Banc de musculation, Barre
Starting position
Allongé sur un banc plat, pieds au sol
Clinical goal
Renforcement musculaire de la région thoracique
Also known as
bench press, presse couchée, développé barre

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.