Barbell Bench Press

How to do the Barbell Bench Press

The bench press is a horizontal press: you lie on a flat bench and press a barbell from your chest to straight arms. It is the most widely used upper-body strength lift and lets you load the chest, front delts and triceps heavily.

Set up

1. 1Lie down with your eyes under the bar and your feet flat and firm on the floor.
2. 2Grip the bar slightly wider than shoulder width with your wrists stacked over your elbows.
3. 3Pull your shoulder blades back and down, keeping a slight lower-back arch with your glutes on the pad.
4. 4Unrack with straight arms and bring the bar over your shoulders.

The movement

1. 1Take a breath and brace before each rep.
2. 2Lower the bar under control to your lower chest, around nipple level, with your elbows roughly 45 to 70 degrees from your torso.
3. 3Touch your chest lightly without bouncing.
4. 4Press up and slightly back so the bar finishes over your shoulders.
5. 5Lock out with your shoulder blades still set and repeat.

Cues

• Shoulder blades in your back pockets
• Try to bend the bar
• Drive your feet into the floor
• Touch, then press

Common mistakes

Elbows flared straight out to the sides.

Tuck them to a comfortable angle so your forearms stay vertical under the bar.

Bouncing the bar off the chest.

Lower with control and make a light, brief touch before pressing.

Letting the upper back go soft mid-set.

Set your shoulder blades before you unrack and keep them pinned for every rep.

Also works: Serratus anterior, Lats, Upper back, Core

Use a spotter or set the rack's safety arms at chest height, and keep your thumbs wrapped around the bar on every set.

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

• Athletic Power · Upper Strength4×5 @ RPE 8
• Linear Progression 5×5 · Workout A5×5 @ RPE 8
• Linear Progression 5×5 · Workout A (heavier)5×5 @ RPE 9
• Powerbuilding Hybrid · Bench + Push4×3 @ RPE 8
• Push / Pull / Legs · Push4×6 @ RPE 8
• Upper / Lower Strength · Upper (heavy)5×5 @ RPE 8

Variations

The same movement with other equipment or a different angle.

• Barbell Close-Grip Bench PressBarbell
• Barbell Decline Bench PressBarbell
• Barbell Incline Bench PressBarbell
• Barbell Reverse-Grip Bench PressBarbell
• Barbell Wide-Grip Bench PressBarbell
• Dumbbell Bench PressDumbbell
• Smith Machine Bench PressSmith machine
• Dumbbell Decline Bench PressDumbbell
• Dumbbell Incline Bench PressDumbbell
• Dumbbell Neutral-Grip Bench PressDumbbell
• Smith Machine Close-Grip Bench PressSmith machine

Alternatives

Other exercises for the chest, for when the barbell is taken or you want a change.

• Archer Push-UpBodyweight
• Band Chest PressResistance band
• Band Incline Chest PressResistance band
• Cable Chest FlyCable
• Cable Chest PressCable
• Cable CrossoverCable
• Cable Decline Chest PressCable
• Cable High-to-Low FlyCable

Questions

What muscles does the Barbell Bench Press work?

The Barbell Bench Press mainly works the chest, triceps and front delts.

What equipment do you need for the Barbell Bench Press?

A barbell.

How many sets and reps of the Barbell Bench Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Barbell Bench Press?

Archer Push-Up, Band Chest Press, Band Incline Chest Press and Cable Chest Fly work the same main muscle.