Barbell Bench Press
Learn how to perform the barbell bench press correctly. Target your chest, shoulders, and triceps with this foundational strength exercise. Perfect for beginners.
Also known as: Bench Press, Flat Barbell Bench
- Primary
- Chest
- Equipment
- Barbell, Bench
- Difficulty
- beginner
- Mechanic
- compound
Setup
- Lie on a flat bench with your eyes directly under the barbell.
- Grip the barbell slightly wider than shoulder-width apart.
- Arch your lower back slightly, plant your feet firmly on the floor.
- Unrack the barbell, holding it directly above your chest with arms extended.
How to perform the Barbell Bench Press
- Lower the barbell slowly and in a controlled manner towards your mid-chest.
- Pause briefly just above your chest.
- Explosively press the barbell back up to the starting position.
- Fully extend your arms without locking your elbows at the top.
Trainer form cues
- Keep your elbows tucked at a 45-degree angle.
- Maintain a slight arch in your lower back.
- Press your feet into the floor for leg drive.
- Keep your wrists straight, not bent.
- Control the weight on both the way down and up.
Common mistakes
- Flaring elbows too wide: Keep elbows tucked to protect shoulders.
- Bouncing the bar off your chest: Maintain control throughout the movement.
- Lifting hips off the bench: Keep your glutes in contact with the bench.
- Using too much weight: Start light and focus on perfect form.
- Not touching the chest: Lower the bar fully for a complete range of motion.
Muscles worked
Primary: Chest
Secondary: Shoulders, Triceps
Recommended rep ranges
| Strength | 3-6 |
|---|---|
| Hypertrophy | 8-12 |
| Endurance | 15-20 |
Breathing and tempo
Breathing: Inhale as you lower the barbell, and exhale forcefully as you press it back up.
Tempo: 2-1-0-1
Barbell Bench Press FAQs
What is the best grip width for the barbell bench press?
A grip slightly wider than shoulder-width is generally recommended to optimize chest engagement while protecting your shoulders. Too wide can stress shoulders, too narrow can shift focus to triceps.
Should my feet be flat on the floor during bench press?
Yes, plant your feet firmly flat on the floor to create a stable base and allow for leg drive, which helps generate more power during the press. Some advanced lifters may use other foot placements, but flat is best for beginners.
How deep should I lower the barbell?
You should lower the barbell until it lightly touches your mid-chest or your elbows are below the bench. This ensures a full range of motion, maximizing muscle activation.