Chest workout on the straight bench with the barbell

Straight Barbell Bench Press – Technique, Benefits and VariationsThe straight barbell bench press is one of the most effective exercises for developing the chest (pectoralis major), as well as activating the triceps and anterior deltoids. This is a fundamental exercise for increasing upper body strength and muscle mass.

1. Starting Position Bench Sit: Lie on a straight bench with your back fully supported. Place your feet firmly on the floor, slightly apart, for stability.

Barbell Grip: Grasp the bar with a grip slightly wider than your shoulders. Your palms should face forward and your wrists should be neutral to avoid overexertion.

Arm position: Arms should be fully extended, but without locking the elbows. Maintain tension in the muscles before starting the movement.

2. The Development of the Movement

Lowering the bar: Lower the bar slowly and controlled towards your chest. Keep your elbows slightly away from your body, at about a 45° angle. Avoid letting the bar touch your chest to maintain tension on the muscles.

Push Up: Explosively push the bar up, maintaining control of the movement. Avoid swinging your body or using momentum from behind.

3. Correct Technique

Breathing: Inhale while lowering the bar. Exhale while pushing the bar up.

Elbow positioning: Avoid opening them too wide, which can overstress the shoulder joints. Maintain a natural line of motion.

Weight control: Use a weight that you can control throughout the movement. Don't sacrifice technique for high loads.

4. Benefits