Barbell foundations
Barbell bench press
A TrainAI movement demonstration with equipment and setup cues.
How to do barbell bench press
pectoralsRepetitionshome · gym
Equipment
barbell, plates, bench, rack, safeties
- Barbell bench press.
- Lie on a FLAT bench, head at left feet at right, feet flat and back supported.
- Start arms straight vertically above middle chest with a moderate-width overhand grip.
- Lower a single rigid barbell toward MIDDLE CHEST/STERNUM just below nipple level.
- At bottom wrists stack over elbows and bar touches mid-chest, well away from face/neck.
- Elbows about 45 degrees from torso.
- Keep bar as one rigid shaft with unchanged plates.
- Repeat on the other side with the same controlled range.
Choose a comfortable range and use secure equipment. The illustration is a movement reference; stop if a movement causes pain.