Barbell Bench Press

Muscle Groups Involved

Chest/Pecs - Primary
Triceps - Primary
Delts - Front - Primary
Lats - Secondary

Highlights

Keep elbows about 45 degrees to your torso. Flared elbows put more strain on the shoulders/rotator cuff.
Keep feet flat on the floor for stability and leg drive.
Arch your upper back, not your lower back.
Flex your lats by pushing your armpits to your hips to control the bar descent.
Think about bringing your elbows together as you press the weight up.

Description

The Barbell Bench press is one of the most popular exercises in the world. It is one of the three main lifts in the sport of powerlifting. It trains the chest, while also engaging the triceps and shoulders and even your back for stability. To perform the Barbell Bench Press start by lying face up on an exercise bench. Grip the barbell with a slightly wider than shoulder width grip, feet planted firmly on the floor. Pull your shoulder blades down and back to lock them into position as you arch your upper back. Brace your core and shoulders before lifting the weight. Begin the exercise by lifting the bar off of the supports and centering it over your chest. This is called unracking the bar. While maintaining tension throughout your body, begin to lower the bar towards your chest under control. Keep your elbows at an approximately 45 degree angle to your body. Pause briefly as the bar touches your chest. Press the weight back up to the starting position until your elbows are fully extended. Pause at the top before lowering the bar again for another repetition.

Common Mistakes

Do not drop the bar on your chest or bounce the bar off of your chest. Do n

Do not drop the bar on your chest or bounce the bar off of your chest. Do not flare your elbows out to the side. Do not keep your back flat on the bench. Do not arch your back excessively. Do not lift your feet or place them on the bench. Do not hyperextend your elbows or wrists. Do not lift your head off the bench at any point during the lift. Do not turn your head when re-racking the weight. Do not breathe out all of your air while lifting. Do not have a spotter lift the weight off of the rack for you.

Pro Tips

“Pull” the bar towards your chest instead of letting it fall towards yo

“Pull” the bar towards your chest instead of letting it fall towards you as this will keep more tension in your body, improving your ability to lift more weight and for more reps. You should also try to think about pushing your body away from the bar instead of pushing the bar up and away from your body. Picture that there is an imaginary string pulling the insides of your elbows together to help activate your chest more when pressing the weight back up. Taking a deep breath before lowering the weight will allow you to handle heavier weights more safely. Only breathe out 10% of your lung volume at the top of the lift and “sip” air back into the fill back up to 100% capacity as you lower the bar.

Purpose

The Barbell Bench Press is a classic way to build a strong and thick chest.

The Barbell Bench Press is a classic way to build a strong and thick chest. It is a staple in most strength training programs for any athlete that wants to develop upper body power and strength.

Form

The bar should move in an arc pathway throughout the movement, above your c

The bar should move in an arc pathway throughout the movement, above your collarbones or neck at the top of the movement and approximately one inch below your nipples at the bottom of the movement.

Additional Names

Bench, Bench Press, Barbell Chest Press