Barbell Bench Press

How to Perform the Barbell Bench Press

1. Lie flat on a bench with your eyes under the bar. Plant your feet firmly on the floor.
2. Grip the bar slightly wider than shoulder-width with your wrists straight and forearms vertical.
3. Retract your shoulder blades and arch your upper back slightly to create a stable base.
4. Unrack the bar and hold it above your chest with arms fully extended.
5. Lower the bar in a controlled arc to your mid-chest, keeping your elbows at roughly 45 degrees.
6. Pause briefly when the bar touches your chest, then press it back up explosively to the start position.
7. Lock out your elbows at the top and repeat for the prescribed number of reps.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Builds maximum upper body pressing strength
• ✓Develops chest, shoulder, and tricep mass simultaneously
• ✓Highly measurable for tracking strength progress over time
• ✓Transfers to athletic pushing movements and daily life

Pro Tips

• ●Use a spotter or safety pins when training heavy to failure.
• ●Experiment with grip width — a wider grip emphasises chest, a narrower grip emphasises triceps.
• ●Drive your feet into the floor to generate leg drive and maintain a strong arch.

Variations

Recommended Sets & Reps

Training Guides

Articles featuring the barbell bench press in workout programs and training advice.