What's up guys and welcome back to 2 Minute Tutorials! This series will cover a broad range of training exercises to help you feel more comfortable in the gym and progress with your training. Each episode will cover one unique exercise by giving an in depth description of the muscle groups it activates, the equipment it requires, how to set it up, and most importantly, how to perform it correctly. With valuable cues, techniques, and assistance along the way, this series will deliver a quick, simple, and effective breakdown easy enough for anyone to understand. Whether you’ve been lifting for years, or if it's your first time stepping into a gym, these videos will have you feeling confident, knowledgeable, and ready to level up your training! So join the ride and let's get to work! Today's episode focuses on the barbell bench press, also known as the flat bench press, barbell press, or simply, the bench press.

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CC: This exercise is gonna target your pectoralis major, anterior deltoid, and all 3 heads of your tricep. Now in this video, I’m gonna be demonstrating on a bench with a built in rack, but keep in mind, the technique is the exact same as if you were to do it in a cage or a power rack, so just use what’s available for you.

To initiate the setup, place the bar in the middle of the rack and clip the weight evenly onto both sides. Generally speaking, you want the distance between the bar and the bench to be about 3/4 of the length of your arm to ensure that you can unrack the weight effectively. Once everything is in place, sit on the front of the bench and retract your scapula by pushing your shoulder blades back and down. From here, lower yourself down and place your entire head on the end of the bench so that your eyes lie directly underneath the barbell.

Then, readjust your back by pulling your shoulder blades away from your ears, then drive your palms into the bar and wrap your thumbs around placing your knuckles directly above your wrists, with a grip just slightly further than shoulder width. As you do this, adjust your feet by planting your heels into the ground behind your knees, and do one final check to make sure your scapula is retracted. Then, unrack the bar by extending your elbows and lifting the weight up and forward until the bar is above your shoulders.

The starting position should look something like this, where your lower back is arched, your arms are fully extended, your head, glutes, and upper back are in contact with the bench, and your wrists, forearms and elbows are all in alignment. From here take a big breath in, contract your abs, and puff out your chest.

Then, begin the descent by lowering the weight down and slightly forward. Keep your elbows tucked in, your wrists and forearms neutral, the bar in line with your elbows, and your shoulders rolled back, and control the weight down until the bar touches your chest.

At the bottom, your forearms should be vertical, your elbows should be angled forward around 45 degrees, and the bar should be in contact with the bottom of your sternum, at or below your nipple.

From here, begin the ascent by exploding the weight up and slightly back. Press your feet into the ground and squeeze your pecs while keeping your elbows under the bar, your wrists aligned with your forearms, your elbows tucked in, and your shoulders rolled back. Again, make sure your head, glutes, and upper back remain in contact with the bench, and get back into the starting position for the next rep.

To incorporate this into your routine, choose a moderately heavy weight for 3-4 sets of anywhere from 6-12 reps

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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.

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