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  1. PowerliftingTechnique.com
    https://powerliftingtechnique.com/bench-press-alternative

    9 Highly Effective Bench Press Alternatives (With …

    • Any alternative to the barbell bench press should include a heavy focus on the chest muscles, including the fibers of the lower and upper pec. The pec muscles are mostly used in the bottom range of the benc… See more

    Shoulder-Focused Bench Press Alternatives

    The shoulders have an important role in the bench press, so any alternative should prioritize the medial (side) and anterior (front) part of the shoulder. The shoulders are most a… See more

    PowerliftingTechnique.com
    Tricep Focused Bench Press Alternatives

    The triceps help extend the elbow in the top-ranges of the bench press. So while they have … See more

    PowerliftingTechnique.…
    Frequently Asked Questions

    How Can I Bench Press At Home Without A Bench?
    If you don't have access to a bench then you can perform a floor press, with either dumbbells … See more

    PowerliftingTechnique.com
    Final Thoughts

    A good bench press alternative either mimics a similar movement pattern as the bench press or engages similar muscle groups, such as the pecs, shoulders, and triceps. Ma… See more

    PowerliftingTechnique.com
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    Table of Contents
    Shoulder-Focused Bench Press Alternatives
    Tricep Focused Bench Press Alternatives
    Frequently Asked Questions
    Final Thoughts
     
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  1. To do a barbell bench press at home, you need to12:
    1. Lie on the bench and make sure to have the four points of contact: your feet, butt, upper back, and head.
    2. Extend your arms up and grab the bar with a grip slightly outside shoulder-width level.
    3. Once you’ve grasped the bar, bring your shoulder blades back and dig them into the bench.
    4. Take a deep breath, unrack the bar, and bring it over your chest.
    5. Lower the bar to your chest, keeping your elbows tucked in at about a 45-degree angle.
    6. Press the bar back up to the starting position, exhaling as you do so.
    7. Repeat the movement for the desired number of reps.
    Learn more:

    How to do a Barbell Bench Press

    • Lie on the bench and make sure to have the four points of contact: your feet, butt, upper back, and head.
    • Extend your arms up and grab the bar with a grip slightly outside shoulder-width level. ...

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    Bench Press (Barbell) - How to Instructi…

    www.hevyapp.com/exercises/how-to-bench-press-…

    Barbell Bench Press Instructions

    • Lie flat on a bench and set your hands just outside of shoulder width.
    • Set your shoulder blades by pinching them together and driving them into the bench.

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    Barbell Bench Press Video Exercise Gui…

    www.muscleandstrength.com/exercises/barbell-be…
     
  2. People also ask
    What is a barbell bench press?
    When you think of weight lifting, a barbell bench press is likely one of the first exercises that comes to mind. You lie on your back and push a barbell up away from your chest. It's a great way to work your chest muscles. Start with short sets of 8-10 repetitions, resting between each set.

    3 Ways to Do a Barbell Bench Press - wikiHow

    wikihow.com
    How do you do a barbell bench press?
    You lie on your back and push a barbell up away from your chest. It's a great way to work your chest muscles. Start with short sets of 8-10 repetitions, resting between each set. When you've got the barbell bench press down, you can even try a few variations to work different muscle groups. Set up the bar before lying down.

    3 Ways to Do a Barbell Bench Press - wikiHow

    wikihow.com
    Do you need a barbell for a bench press?
    If your response to the first two questions is no (or even that you're not sure), the barbell isn't an absolute must for your bench press plan. You can train your chest muscles with the bench press using dumbbells, giving you a more forgiving implement to work with on chest day.

    How to Bench Press with Perfect Form - Dumbbell and Barbell Bench

    menshealth.com
    What muscles does a barbell bench press work?
    Commonly used to build muscle size and body strength; this exercise targets the upper body muscles including: chest, triceps, and shoulders. The barbell bench press requires the person working out to lie flat on a bench which allows for improved muscle stability and the ability to lift a heavy amount of weight.

    How To: Barbell Bench Press - Muscle & Fitness

    muscleandfitness.com
    Is a barbell overhead press a good alternative to a bench press?
    The barbell overhead press is one of the most compound exercises that you can do for the upper body. This is why it's a suitable alternative to the bench press because it's going to target similar muscle groups.

    9 Highly Effective Bench Press Alternatives (With Pictures)

    powerliftingtechnique.com
    Is barbell pressing a good workout?
    “Barbell pressing is great,” says Samuel, “but it’s also the most advanced form of the flat bench press, and it requires a bit more than pressing the bar. You also need to twist the bar aggressively, something called ‘breaking’ the bar, to do it safely.” Not everyone needs to do that, and it’ll depend on your fitness goals.

    How to Bench Press with Perfect Form - Dumbbell and Barbell Bench

    menshealth.com
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  3. BarBend
    https://barbend.com/bench-

    How to Bench Press with Proper Form: The Ultimate …

    Aug 1, 2024 · The bench press is a versatile movement that can be done with barbells, dumbbells, and even some specialty bars to increase upper body strength, muscle hypertrophy, and sport-specific...

     
  4. Healthline
    https://www.healthline.com/.../bench-pr…

    12 Bench Press Alternatives: Body Weight, …

    Apr 28, 2020 · Cable crossover. Chest press machine. Takeaway. This video file cannot be played. (Error Code: 102630) The bench press is one of the best-known exercises for developing a killer chest — aka...

  5. YouTube
    https://www.youtube.com/watch?v=CayG6UYqL8g

    How to do a Barbell Bench Press - NASM - YouTube

  6. Breaking Muscle
    https://breakingmuscle.com/bench-press

    How to Do the Bench Press for Chest Size and Upper-Body …

  8. YouTube
    https://www.youtube.com/watch?v=4Y2ZdHCOXok

    How to PROPERLY Bench Press for Growth (5 Easy Steps)

  9. WikiHow
    https://www.wikihow.com/Do-a-Barbell-Bench-Press

    3 Ways to Do a Barbell Bench Press - wikiHow

  10. YouTube
    https://www.youtube.com/watch?v=CjHIKDQ4RQo

    How To Do A Barbell Bench Press Correctly - YouTube

  11. Muscle & Fitness
    https://www.muscleandfitness.com/routine/workouts/...

    Home Barbell Workout - Muscle & Fitness

  12. SET FOR SET
    https://www.setforset.com/blogs/news/…

    Bench Press ROM Techniques For More Gains - SET …

    3 days ago · The general advice when performing the barbell bench press is to perform the rep with a full range of motion. The full range of motion for the bench press includes the following points: Start with the arms locked out at the top. …

  13. Muscle & Strength
    https://www.muscleandstrength.com/e…

    Barbell Bench Press Video Exercise Guide - Muscle

    Barbell Bench Press instruction video & exercise guide! Learn how to do barbell bench press using correct technique for maximum results!

  14. Strong Home Gym
    https://stronghomegym.com/bench-press-alternatives

    9 Barbell Bench Press Alternatives At Home - Strong Home Gym

  15. ATHLEAN-X
    https://athleanx.com/articles/how-to-bench-press-checklist

    How To Bench Press | Bench Press Form - ATHLEAN-X

  16. Verywell Fit
    https://www.verywellfit.com/how-to-do-the-bench...

    How to Bench Press: Techniques, Benefits, Variations - Verywell Fit

  17. Men's Health
    https://www.menshealth.com/fitness/a25126689/how-to-bench-press

    How to Bench Press with Perfect Form - Dumbbell and Barbell …

  18. BarBend
    https://barbend.com/incline-barbell-bench-press-guide

    Learn to Do the Incline Barbell Bench Press For A More …

  19. Muscle & Fitness
    https://www.muscleandfitness.com/exercise/workouts/...

    How To: Barbell Bench Press - Muscle & Fitness

  20. NASM
    https://www.nasm.org/exercise-library/barbell-bench-press

    How to Do a Barbell Bench Press - NASM

  21. FitnessVolt.com
    https://fitnessvolt.com/24117

    Bench Press Mastery: Target Pecs, Delts, and Triceps Effectively

  22. Free Workout Builder
    https://fitnessprogramer.com/exercise/bench-press

    How To A Barbell Bench Press | Muscles Worked And Benefits

  23. Garage Gym Reviews
    https://www.garagegymreviews.com/incline-barbell-bench-press

    Incline Barbell Bench Press: An Essential Bench Press Variation …

  24. Eat This Not That
    https://www.eatthis.com/free-weight-exercises-for...

    10 Free-Weight Exercises for Men To Build Upper-Body Strength

  25. nih.gov
    https://pmc.ncbi.nlm.nih.gov/articles/PMC6835758

    Muscle Activation in Traditional and Experimental Barbell Bench …

  26. Amazon
    https://www.amazon.com/Bench-Press-Foldable-Weight...

    Bench Press with Squat Rack, Foldable Weight Bench, Workout …