Barbell Bench Press

Explore barbell bench press in 3D. Focus: Pectoralis major, Anterior deltoid, Triceps.

Barbell · Flat bench

Setup

Plant the feet; keep head, upper back and hips on the bench. Set the shoulder blades and grip slightly wider than the shoulders.

Exercise guide

  1. Controlled return

    Bend the elbows slowly and return the weight or handles while keeping shoulders and wrists stable.

  2. Settle and stabilize

    Pause briefly and keep the body stable.

  3. Working phase

    Press smoothly along the shown path, extending the elbows without shrugging or lifting the hips.

  4. Controlled hold

    Stay within a comfortable range; avoid bouncing or forcefully locking joints.

Common mistakes

Avoid momentum, shrugging, arching the lower back or losing control on the return.

Colors show roles, not measured activation; white areas may also stabilize.