Barbell Bench Press
The classic upper-body strength builder. Lets you press more weight than any other chest exercise.
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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
Also works
- Equipment
- Barbell, Flat bench, Rack
- Level
- Intermediate
- Tempo
- Lower 2 s · Lift 1 s
How to do the barbell bench press
- 1Lie on the bench with your eyes under the bar and your feet flat on the floor.
- 2Grip the bar slightly wider than shoulder width, squeeze your shoulder blades together and down.
- 3Unrack and hold the bar over your shoulders with straight arms.
- 4Lower it under control to your lower chest, elbows about 45–70° from your body.
- 5Press back up and slightly back toward your face until your arms are straight.
When to pick it: Pick it when the goal is pressing strength and you have a spotter or safety arms.
Form cues
- Bend the bar to keep your shoulder blades pinned
- Feet drive into the floor
- Touch the same spot every rep
Common mistakes
- Flaring the elbows straight out to 90°
- Bouncing the bar off the chest
- Lifting the hips off the bench
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
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These train the same muscles with different equipment.
