Horizontal push · Coached in Recomp

Barbell bench press

The barbell bench press is an intermediate horizontal push exercise for your chest and triceps, using barbell, flat bench and squat rack.

Main muscles
Chest, Triceps
Also works
Shoulders
Equipment
Barbell, Flat bench, Squat rack
Level
Intermediate
Barbell bench press, starting position
Start
Barbell bench press, end position
Finish

Setup

Lie with your eyes under the bar. Grip a little wider than your shoulders, feet flat on the floor.

How to do it

  1. Squeeze your shoulder blades back and down and keep a small arch in your upper back.
  2. Unrack with straight arms and bring the bar over your shoulders.
  3. Breathe in and lower the bar to your lower chest.
  4. Press up and slightly back, breathing out as you pass the sticking point.

Coaching cues

  • Bend the bar: it keeps your elbows in a safe position.
  • Wrists straight, stacked over elbows.
  • Drive your feet into the floor.

Common mistakes

  • Bouncing the bar off the chest.
  • Elbows flared straight out to the sides.
  • Bum lifting off the bench.

Safety

Use the rack's safety arms or a spotter on heavy sets. Never use a thumbless grip.

Make it easier or harder

EasierDumbbell bench press

Alternatives to the barbell bench press

Incline barbell press Barbell, Adjustable bench Dumbbell bench press Dumbbells, Flat bench Dumbbell fly Dumbbells, Flat bench Incline push-up Flat bench Decline Barbell Bench Press Barbell Dip Dip station