Smart Workout Diary

Barbell Bench Press

The barbell bench press is a horizontal pressing exercise performed lying on a flat bench. It primarily trains the chest, with substantial assistance from the triceps and front shoulders. It supports upper-body pushing strength and chest muscle development.

Demonstration

Barbell Bench Press — demonstration 1
Barbell Bench Press — demonstration 2

Instructions

  1. Set a barbell in a rack above a flat bench at a height you can safely unrack. Load both sides evenly and use collars; arrange a competent spotter when possible.
  2. Lie with your eyes roughly below the bar. Place your feet firmly on the floor, keep your head, upper back, and glutes in contact with the bench, and maintain a natural small arch in the lower back.
  3. Grip the bar slightly wider than shoulder width. Wrap your thumbs around the bar, squeeze the bar firmly, and pull your shoulder blades back and down.
  4. Unrack the bar with straight arms and position it above the shoulder joints. Take a breath and brace your torso.
  5. Lower the bar under control to the mid-to-lower chest, keeping the wrists stacked over the forearms and the elbows slightly tucked rather than flared straight out.
  6. Press the bar upward and slightly back until the elbows are locked out over the shoulders. Exhale through the effort while keeping the shoulders set and feet planted.
  7. Complete the set with controlled repetitions, then guide the bar fully into the rack hooks before releasing your grip.
Muscle Group
Chest
Other Muscle Groups
Triceps, Front Delts
Type
Strength
Mechanics
Compound
Equipment
Barbell, Bench
Difficulty
Intermediate

Technique tips

  1. Use a full grip: Keep both thumbs around the bar; do not use a thumbless grip.
  2. Keep the bar path controlled: Lower to the mid-to-lower chest and press toward the position above the shoulders rather than forcing a perfectly vertical line.
  3. Maintain tension: Keep the shoulder blades retracted, feet planted, and glutes on the bench throughout each repetition.
  4. Choose a manageable load: Avoid grinding repetitions when training alone; use safety arms or a spotter for heavier sets.
Exercise library