Barbell Bench Press (side POV)
The Barbell Bench Press targets the chest, shoulders, and triceps. It is performed lying on a bench while pressing a barbell upward.
- Lie flat on a bench with your feet firmly on the ground.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
- Press the barbell back up until your arms are fully extended.
How to perform the Barbell Bench Press (side POV)
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Bench Press (side POV) using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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