If you want to sculpt your chest, few workouts are as effective as the Barbell Bench Press. In fact, many pros still believe that it is one of the best exercises for the upper body. So today, with the help of expert trainers at Power World Gyms, Bangalore, let’s have a look at the various benefits of Barbell Bench Press and how to do it.

Why Barbell Bench Press?

To begin with, most pros we have spoken to admit that the Barbell Bench Press has the ability to target your chest muscles like no other workout. Mr Prathap, the centre manager and expert trainer for Power World Gyms, Akshaynagar branch – Bangalore adds, “Not only does Barbell Bench Press help you develop your pecs, it helps you forge your deltoids and triceps as well”.

How To Do:


Step 1: Lie down on the flat bench such that you are looking up at the bar while your feet are flat on the floor.

Step 2: Grab the bar with the base of your palm at shoulder width with wrists straight.

Step 3: Unrack the bar by straightening your arms and bring the bar over chest with elbows locked.

Step 4: Lower the bar to your mid-chest with elbows angled at 75° while keeping your forearms vertical.

Step 5: Press the bar up while exhaling.

Step 6: Repeat


Apart from your pecs, a set of well done Barbell Bench Press is also beneficial for your bone health! To top it off, it is also super simple to perform. All you need is a flat bench, a barbell and some weights. However, if you are a first timer we recommend some supervision. Some of the gyms like Power World Gyms even have a special ‘Help Me’ badges which help their master trainers pay attention to the beginners so that they get the form correct. It is a welcome step by this international gym chain and we really hope more gyms would step up to the needs of a first-time gym goer.


Please enter your comment!
Please enter your name here