The barbell bench press is excellent for building upper body strength, particularly targeting the chest, shoulders, and triceps. Common mistakes include arching the back excessively, bouncing the bar off the chest, and flaring elbows too wide. To maximize benefits, maintain a stable core and controlled movement. Beginners should start with lighter weights to focus on form. Advanced lifters may incorporate variations like incline or decline presses for diverse muscle engagement. Always use a spotter or safety bars for heavy lifts to prevent injury. Adjust grip width to alter muscle emphasis and adapt to comfort levels.
