Exercise · chest
Barbell Bench Press
The benchmark upper body pressing movement and the standard for measuring pressing strength.
Primary muscle
chest
Equipment
barbell
Difficulty
intermediate
Sets and reps
3-5 sets of 5-10 reps
How to perform
- 1Lie flat on the bench with eyes under the bar, feet planted firmly on the floor.
- 2Grip the bar slightly wider than shoulder width, wrists stacked over elbows.
- 3Unrack and lower the bar under control to mid-chest, elbows tucked around 45 degrees.
- 4Press the bar back up in a slight arc toward your eyeline until arms are extended.
Common mistakes
Flaring elbows out to 90 degrees, which stresses the shoulders.
Bouncing the bar off the chest instead of controlling the descent.
Lifting hips off the bench to cheat the weight up.
Muscles worked
Primary: chest. This movement also recruits the shoulders, triceps as supporting muscles.