Exercise library
Barbell Bench Press
The barbell bench press is the classic upper-body pressing movement for building chest, front shoulders and triceps strength.
BarbellChestIntermediate
- Equipment
- Barbell
- Focus
- Chest
- Level
- Intermediate
- Suggested sets
- 3–4 sets of 6–10 reps.
- Muscles worked
- ChestTricepsShoulders
How to do it
- 1Lie flat on the bench with your eyes under the bar and your feet planted firmly on the floor.
- 2Grip the bar slightly wider than shoulder width and squeeze your shoulder blades together and down.
- 3Unrack the bar and hold it straight above your chest with locked arms.
- 4Lower the bar under control to the middle of your chest, keeping your elbows at roughly 45 degrees.
- 5Press the bar back up in a slight arc until your arms are straight, then repeat.
Tips & tricks
- Keep your wrists stacked over your elbows so the bar travels in a straight line.
- Drive your feet into the floor and keep a small natural arch in your lower back.
- Use a spotter or safety pins when training close to your limit.
Common mistakes
- Bouncing the bar off your chest instead of controlling the descent.
- Flaring your elbows straight out to the sides, which stresses the shoulders.
- Lifting your hips off the bench to push the weight up.
