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The Barbell Bench Press

The barbell bench press is done as an upper body lift, which targets the pectoralis muscles, but when it is performed correctly, becomes a whole body lift that teaches leg drive, total-body tension, and stabilizes the shoulder girdle.

Setup and ex*****on:

1. Lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder width. The bar should be directly over the shoulders.
2. Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.
3. Keep your core engaged and maintain a neutral spine position throughout the movement. Avoid arching your back.
4. Slowly lift the bar off the rack, if using. Lower the bar to the chest, about ni**le level, allowing elbows to bend out to the side, about 45 degrees away from the body.
5. Stop lowering when your elbows are just below the bench. Press feet into the floor as you push the bar back up to return to starting position.

The bench press is not often programmed into Crossfit workouts. This is surprising in many ways because it is an incredibly effective exercise for building strength and power. These benefits can be transferred into improving lock-out strength, which is highly useful for overhead pressing and olympic weightlifting exercises.

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