How to do the Barbell Bench Press
Primary: Chest, Triceps · also works Front Delts. Also called: flat bench press, barbell press.
Step by step
- 1
Lie on a flat bench with your eyes under the bar and your feet planted firmly on the floor.
- 2
Grip the bar slightly wider than shoulder-width and pull your shoulder blades back and down.
- 3
Unrack the bar and hold it over your shoulders with straight arms.
- 4
Lower the bar under control to your lower chest with elbows at about 45 to 70 degrees from your torso.
- 5
Press the bar back up and slightly toward your face until your elbows are locked out.
Coaching cues
- Keep your shoulder blades pinned to the bench
- Drive your feet into the floor for stability
- Squeeze the bar hard to keep your wrists straight
Common mistakes
- Bouncing the bar off the chest
- Flaring the elbows straight out to the sides
- Lifting the hips off the bench
- Training heavy without a spotter or safety pins
Sets, reps and where it fits
Muscle
3–4 × 5–10
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Barbell Bench Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Barbell Bench Press work?
Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts
How many sets and reps of Barbell Bench Press should I do?
For muscle: 3–4 sets of 5–10 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Barbell Bench Press?
Same movement pattern, different equipment: Dumbbell Bench Press, Push-Up, Machine Chest Press, Dumbbell Floor Press, Close-Grip Bench Press, Incline Barbell Bench Press.
Is the Barbell Bench Press good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.