{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Bench Press",
      "kind": "common"
    },
    {
      "text": "Flat Bench Press",
      "kind": "common"
    },
    {
      "text": "Flat Barbell Bench Press",
      "kind": "common"
    },
    {
      "text": "Barbell Flat Bench Press",
      "kind": "common"
    },
    {
      "text": "Flat Bench",
      "kind": "common"
    },
    {
      "text": "bench",
      "kind": "common"
    },
    {
      "text": "barbell bench",
      "kind": "common"
    },
    {
      "text": "Supine press",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "pectoralis-major-sternal",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major-clavicular",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "prime-mover"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "stabilizer"
      },
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "rhomboids",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-adduction",
          "flexion"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "powerlifting",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-push"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "barbell"
      ],
      [
        "bench"
      ],
      [
        "power-rack",
        "squat-rack"
      ]
    ]
  },
  "external_ids": {
    "wger": "73,1583"
  },
  "id": "oec:barbell-bench-press",
  "instructions": {
    "setup": [
      "Lie flat on the bench with your eyes aligned directly beneath the racked barbell.",
      "Plant your feet firmly on the floor, retract and depress your shoulder blades, and establish a natural arch in your lower back.",
      "Grip the bar with a full, pronated grip slightly wider than shoulder-width apart, ensuring your wrists remain neutral.",
      "Unrack the bar by extending your arms and pull it forward over your shoulders to establish a stable starting position."
    ],
    "steps": [
      "Inhale deeply into your belly and brace your core.",
      "Lower the barbell under control toward your lower sternum, keeping your elbows tucked at roughly a 45- to 70-degree angle relative to your torso.",
      "Touch your chest lightly without bouncing the barbell off your sternum.",
      "Drive your feet into the floor and press the bar forcefully upward and slightly back toward your eye-line until your elbows are fully locked."
    ],
    "breathing": "Take a deep breath and brace at the top before descending, hold your breath through the descent and transition off the chest, and exhale past the sticking point near full extension.",
    "cues": [
      "Bend the bar in half to engage your lats.",
      "Meet the bar with your chest.",
      "Drive your feet through the floor."
    ],
    "common_faults": [
      {
        "fault": "Flaring elbows out at a 90-degree angle to the torso, placing excessive stress on the shoulder joint.",
        "correction": "Tuck your elbows to roughly 45 to 70 degrees during the descent to protect the shoulders and recruit the pectorals effectively."
      },
      {
        "fault": "Bouncing the bar off the ribcage to generate momentum out of the bottom position.",
        "correction": "Lower the barbell with control and briefly touch the chest before reversing the movement with muscular effort."
      },
      {
        "fault": "Lifting the glutes off the bench to assist in driving the weight upward.",
        "correction": "Keep your hips planted firmly on the bench pad while utilizing leg drive directed toward your shoulders."
      }
    ],
    "safety": {
      "precautions": [
        "Always use collars to secure the weight plates on the barbell.",
        "Never use a thumbless 'suicide' grip when pressing without specialized supervision."
      ],
      "spotter": "recommended",
      "safeties": true
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Barbell Bench Press",
  "previous_ids": [
    "oec:bench-press",
    "oec:supine-press"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Bench Press",
        "url": "https://wger.de/en/exercise/73/view-base",
        "license": "CC-BY-SA-3.0",
        "author": "sistab2"
      },
      {
        "title": "wger: Supine press",
        "url": "https://wger.de/en/exercise/1583/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "CptnFatbeard"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-bench-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-chest-press"
    },
    {
      "type": "substitute-for",
      "target": "oec:plate-loaded-chest-press"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "wide"
    },
    "incline_degrees": 0,
    "load_position": "chest",
    "position": "supine",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A foundational upper-body compound barbell lift performed lying supine on a flat bench, pressing the barbell vertically to build chest, anterior shoulder, and triceps strength."
}