ChestIntermediateBarbell

Bench Press

The barbell bench press is a fundamental upper-body pressing movement that primarily targets the chest, with significant involvement of the front deltoids and triceps. It's a staple in any strength or hypertrophy program.

Primary Muscle

Chest

Secondary Muscles

ShouldersArms

Step-by-Step Instructions

  1. 1

    Lie flat on a bench with your eyes directly under the barbell.

  2. 2

    Grip the bar slightly wider than shoulder-width.

  3. 3

    Unrack the bar and hold it above your chest with arms extended.

  4. 4

    Lower the bar slowly to your mid-chest, keeping elbows at 45 degrees.

  5. 5

    Pause briefly, then press the bar back up to full lockout.

  6. 6

    Keep your feet flat on the floor and maintain a slight arch in your back.

  7. 7

    Repeat for the prescribed number of reps.

Common Mistakes

  • ✗Flaring elbows out to 90 degrees (increases shoulder injury risk).
  • ✗Bouncing the bar off the chest.
  • ✗Lifting the hips off the bench.
  • ✗Using an uneven grip width.

Safety Tips

  • ✓Always use a spotter when going heavy.
  • ✓Use the safety pins/catches on the rack.
  • ✓Warm up with lighter sets first.
  • ✓Avoid locking elbows aggressively at the top.
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