Barbell Bench Press
Also called bench press, flat bench press
Quick answer
Barbell bench presses are a compound upper-body lift where you lie on a flat bench, lower a barbell to your mid-chest and press it back up to straight arms. They work the chest, with the front shoulders and triceps assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Barbell Bench Press
- 1
Lie on a flat bench with your feet flat on the floor. Hold the barbell at just outside of shoulder width apart.
- 2
Lift the barbell off the rack and hold it straight over your chest with your arms straight. This is your starting position.
- 3
Slowly lower the bar while breathing in until the bar just touches the middle of your chest.
- 4
After a brief pause push the bar up to the starting position while breathing out and focussing on contracting your chest muscles.
Form cues
- Set up with your eyes under the bar and feet planted firmly on the floor.
- Pull your shoulder blades back and down before you unrack the bar.
- Grip slightly wider than shoulder-width, wrists stacked over elbows.
- Lower to your mid-to-lower chest with elbows tucked, not flared straight out.
- Press up and slightly back so the bar finishes over your shoulders.
Breathing: Take a breath and hold your brace as you lower the bar to your chest, then breathe out as you press through the top half.
Common Barbell Bench Press mistakes
Bouncing the bar off the chest
Lower under control and touch lightly, so your chest and triceps start the press rather than the rebound.
Elbows flared straight out to the sides
Tuck your elbows partway toward your body so the bar touches lower on the chest and your wrists stay over your elbows.
Hips lifting off the bench
Drive your feet into the floor to push yourself along the bench, keeping your glutes in contact the whole rep.
Shoulder blades loose or shrugged
Set your shoulders back and down before unracking and keep them pinned to the bench throughout the set.
Wrists bent far back under the bar
Let the bar sit low in your palm over your forearm bones so your wrists stay close to straight.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle growth | 3–4 | 6–12 | 1–2 min |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Barbell Bench Press variations and alternatives
Variations
- Incline Barbell Bench Press
An inclined bench that puts more emphasis on the upper chest and front shoulders.
- Close-Grip Bench Press
A narrower grip that shifts more work to the triceps.
- Dumbbell Bench Press
Lets each arm move independently with a deeper stretch at the bottom.
- Smith Machine Bench Press
A guided bar path with built-in hooks for re-racking at any height.
Alternatives
- Machine Chest Press
Similar pressing with no balance demand, easy to take close to failure.
- Push-Up
A bodyweight press for the same muscles with no equipment.
- Cable Crossover
Isolates the chest with steady cable tension, a good follow-up to pressing.
Barbell Bench Press FAQ
What muscles does the bench press work?
The chest (pectoralis major) does most of the work, with the front delts helping to press and the triceps straightening your elbows at the top. A closer grip shifts more work onto the triceps, while a wider grip puts more emphasis on the chest.
Where should the bar touch on the bench press?
Most lifters touch around the middle to lower part of the chest, near the bottom of the breastbone, with forearms roughly vertical at the bottom. Touching high, near the collarbones, tends to flare the elbows and put the shoulders in a weaker position. Find the spot where your wrists stay stacked over your elbows.
Do I need a spotter for the bench press?
A spotter is strongly recommended whenever you lift heavy or close to failure. If you train alone, bench inside a rack with safety arms set just below your chest height at the bottom, or stop each set with a couple of reps still in reserve.
Should I arch my back on the bench press?
A moderate arch is normal: pulling your shoulder blades back and down lifts your chest and shortens the bar path while your glutes stay on the bench. You don't need an extreme arch. Keep your head, upper back and hips in contact with the bench and your feet planted.
Barbell vs dumbbell bench press: which is better?
The barbell lets you lift more weight and progress in small steps, which makes it great for building pressing strength. Dumbbells allow a deeper stretch and let each arm work on its own, which some people find more comfortable. Both build the chest well, and many programs use both.
Sources
Related calculators
Read more
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