Barbell Exercises for the Chest

Bench Press

• Lie down on your back on the bench and grasp the barbell with both hands in a medium-grip position.
  
  
• Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  
  
• Breathe out while pushing the bar and breathe in while lowering it back.
  
  

Bench Press - Close-Grip

• Lie down on your back on the bench and grasp the barbell with both hands in a close-grip position.
  
  
• Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  
  
• Breathe out while pushing the bar and breathe in while lowering it back.
  
  

Bench Press - Wide-Grip

• Lie down on your back on the bench and grasp the barbell with both hands in a wide-grip position.
  
  
• Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  
  
• Breathe out while pushing the bar and breathe in while lowering it back.
  
  

Bench Press - Incline

• Lie down on your back on the incline bench and grasp the barbell with both hands in a medium-grip position.
  
  
• Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  
  
• Breathe out while pushing the bar and breathe in while lowering it back.
  
  

Bench Press - Incline; Wide-Grip

• Lie down on your back on the incline bench and grasp the barbell with both hands in a wide-grip position.
  
  
• Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  
  
• Breathe out while pushing the bar and breathe in while lowering it back.
  
  

Bench Press - Decline

• Lie down on your back on the decline bench and grasp the barbell with both hands in a close-grip position.
  
  
• Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  
  
• Breathe out while pushing the bar and breathe in while lowering it back.
  
  

Bench Press - Decline; Wide-Grip

• Lie down on your back on the decline bench and grasp the barbell with both hands in a wide-grip position.
  
  
• Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  
  
• Breathe out while pushing the bar and breathe in while lowering it back.
  
  

Bench Press - Decline; to Neck

• Lie down on your back on the decline bench and grasp the barbell with both hands in a medium-grip position.
  
  
• Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause.
  
  
• Breathe out while pushing the bar and breathe in while lowering it back.
  
  

Barbell Pullover - Bent-Arm

• Lie down on your back on one end of the bench and hold the barbell below your head height, elbows at 90 degree angles.
  
  
• Raise the barbell and bring it on top of your chest while keeping the angles in your elbows still and slowly return to starting position.
  
  
• Breathe out while raising the barbell and breathe in while lowering it back.
  
  

Barbell Pullover - Straight-Arm

• Lie down on your back on one end of the bench and hold the barbell at your head height, arms extended.
  
  
• Raise the dumbbell up until your arms are perpendicular to the floor and slowly return to starting position.
  
  
• Breathe out while raising the barbell and breathe in while lowering it back.
  
  

Barbell Pullover - Straight-Arm; Across Bench; Close-Grip

• Lie down on your back across the bench and hold the barbell at your head height, arms extended.
  
  
• Raise the dumbbell up until your arms are perpendicular to the floor and slowly return to starting position.
  
  
• Breathe out while raising the barbell and breathe in while lowering it back.
  
  

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