Barbell Bench Press
The barbell bench press is a classic strength exercise for the chest, front shoulders and triceps, letting you lift heavier loads than most other chest exercises.
How it moves
Safety arms set, bar over your shouldersChest, shoulders and triceps working. A simplified figure, not a full form check.
- Main muscle
- Chest
- Equipment
- Barbell
- Level
- Intermediate
- Where to start
- 3 to 5 sets of 5 to 10 reps
Written by WellPath FusionLast updated · Published
- Set the safety arms. Set the rack safety arms just below chest height, or have a spotter stand behind you.
- Lie under the bar. Lie on the bench with your eyes under the bar and your feet flat on the floor.
- Grip and set. Hold the bar slightly wider than your shoulders. Pull your shoulder blades back and down so your upper back is tight.
- Unrack and lower. Lift the bar out over your shoulders, then lower it with control to your lower chest, elbows at about 45 degrees.
- Press. Push the bar back up and slightly back until your arms are straight over your shoulders.
What are the most common mistakes?
- Training without safety arms or a spotter. A failed rep with no safety is the main risk of this exercise.
- Bouncing the bar off your chest. Touch lightly and press.
- Wrists bent far back. Keep the bar over your forearms, not in your fingers.
How can you make it easier or harder?
Make it easier
Use the dumbbell bench press, or an empty bar to learn the movement.
Try next: Dumbbell Bench PressMake it harder
Add a pause on your chest for each rep.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
All Chest exercises