Barbell Bench Press

Barbell Bench Press is an intermediate compound push using barbell, bench. It loads Chest.

Muscles worked

• Primary: Chest
• Secondary: Shoulders, Triceps

Setup

• Lie on the bench, eyes under the bar, feet planted.
• Grip just outside shoulder width, squeeze the shoulder blades down and back.
• Unrack and hold the bar over the mid-chest.

How to do it

1. Lower the bar to the mid-chest under control.
2. Touch lightly, keep the wrists stacked.
3. Press back to lockout over the mid-chest.

Coaching cues

• Bend the bar; keep the lats tight.
• Meet the bar with the chest, not a bounce.
• Press yourself into the bench, not just the bar up.

Common mistakes

• Flaring the elbows to 90 degrees. Tuck about 45–70 degrees.
• Bouncing off the chest. Pause a beat, then press.
• Feet dancing. Screw the feet into the floor before the unrack.

Related lifts

• Assisted Dip Chest
• Barbell Guillotine Press Chest
• Barbell Larsen Press Chest
• Cable Chest Press Chest
• Cable Crossover Chest
• Cable Fly High to Low Chest