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Barbell Bench Press

Primary target: Pectoralis Major (胸大肌)

Exercise Details

Equipment
Barbell + bench press rack
Sets & Reps
3-4 sets × 6-10 reps · rest 2-3 min
How to do it
Shoulder blades retracted and depressed, feet planted. Bar descends to nipple-line level, presses up on a slight backward arc toward the shoulders.
Common mistakes
Elbows flared to 90° (shoulder impingement), excessive lower-back arching, uncontrolled descent

Muscles Worked

Pectoralis Major

Other Exercises for the Same Muscle

Incline Dumbbell Press · Dips · Cable Chest Fly · Push-Up · Pec Deck Fly · Squeeze Press

See the Pectoralis Major in the 3D anatomy tool →