Barbell Bench Press

Equipment Required

• Barbell
• Bench (flat)
• Weight plates
• Optional: Spotter for safety

Muscle Groups Targeted

• Chest (Pectoralis major)
• Shoulders (Anterior deltoids)
• Triceps

How To Do It

1. Lie on a flat bench with your feet flat on the ground.
2. Grip the barbell with hands slightly wider than shoulder-width.
3. Unrack the bar and hold it above your chest, arms straight.
4. Lower the bar to mid-chest, keeping elbows at about 45° from your body.
5. Press the bar back up until arms are straight. That’s one rep.

Keep your back, head, and glutes in contact with the bench throughout the lift.

Tips & Cues

• Always warm up with light weight before heavy sets.
• Don’t bounce the bar off your chest, lower it under control.
• If you can, use a spotter, especially when going heavy. If pain or poor control becomes an issue, read our guide to injury before continuing.
• Exhale as you press the weight up, inhale as you lower.

Why It Matters

The barbell bench press is a classic compound movement that builds upper-body strength, muscle, and confidence. It's a foundation for many programs, especially if you train in a gym. If you need a more portable or joint-friendly pressing option, the band chest press is a strong alternative. Just focus on good form and gradual progress.

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