Barbell Bench Press

ChestCompoundPushBarbellIntermediate

The barbell bench press is the quintessential horizontal push. It builds the pectoralis major, front deltoid and triceps in a heavy compound movement. It is one of the three powerlifting lifts.

Visual guide

Reference photo — start and end of the movement.

How to perform

1.Lie on the bench with your eyes under the bar.
2.Grip the bar slightly wider than shoulder width.
3.Unrack the bar with your arms extended.
4.Lower the bar under control until it lightly touches your chest.
5.Press explosively back to full arm extension.
6.Keep your feet planted and your back in its natural arch.

Common mistakes

●Bouncing the bar off the chest
●Lifting the hips off the bench
●Lowering the bar to the neck
●Not retracting the shoulder blades
●Gripping too narrow or too wide

Proper technique

Retract and depress your shoulder blades before lowering the bar. Forearms should be vertical at the bottom. Drive your feet into the floor. The bar traces a slight J-curve.

Variants

Other exercises that work the same primary muscle.

Dumbbell Bench Press

Chest

PushCompoundDumbbell

Intermediate

Smith Machine Bench Press

Chest

PushCompoundSmith

Beginner

Push-Up

Chest

PushCompoundBodyweight

Beginner

Machine Chest Press

Chest

PushCompoundMachine

Beginner

muscle map

primary

secondary

Primary

Pectoralis major

Secondary

Front deltoid
Triceps brachii
Serratus anterior

Exercises/Chest/Barbell Bench Press

★Main Lift

Barbell Bench Press

ChestCompoundPushBarbellIntermediate

The barbell bench press is the quintessential horizontal push. It builds the pectoralis major, front deltoid and triceps in a heavy compound movement. It is one of the three powerlifting lifts.

Visual guide

Reference photo — start and end of the movement.

How to perform

1.Lie on the bench with your eyes under the bar.
2.Grip the bar slightly wider than shoulder width.
3.Unrack the bar with your arms extended.
4.Lower the bar under control until it lightly touches your chest.
5.Press explosively back to full arm extension.
6.Keep your feet planted and your back in its natural arch.

Common mistakes

●Bouncing the bar off the chest
●Lifting the hips off the bench
●Lowering the bar to the neck
●Not retracting the shoulder blades
●Gripping too narrow or too wide

Proper technique

Retract and depress your shoulder blades before lowering the bar. Forearms should be vertical at the bottom. Drive your feet into the floor. The bar traces a slight J-curve.