How to Do the Barbell Bench Press
The barbell bench press is the standard horizontal press for building the chest, front delts and triceps. It lets you load heavy and progress in small jumps, which is why it anchors most upper-body strength programs. It suits anyone who has learned the setup and has a spotter or safety arms.
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Muscles worked
Primary
- Chest
Secondary
- Shoulders
- Triceps
How to do the Barbell Bench Press
- 1
Lie on the bench with your eyes under the bar and your feet flat on the floor.
- 2
Pull your shoulder blades back and down, and keep a slight arch in your upper back.
- 3
Grip the bar slightly wider than shoulder width with your wrists stacked over your forearms.
- 4
Unrack the bar and hold it over your shoulders with your arms locked out.
- 5
Lower the bar to your mid-chest with your elbows about 45 degrees from your torso.
- 6
Touch lightly just below the nipple line, then press the bar back up over your shoulders.
- 7
Lock out your arms, reset your breath, and repeat.
Form cues to remember
- Shoulder blades pinned to the bench
- Bend the bar in your hands
- Drive your feet into the floor
- Elbows tucked, not flared wide
Barbell Bench Press video tutorial
Common mistakes
Flared elbows
Keep your elbows around 45 degrees from your ribs to protect your shoulders.
Bouncing the bar off the chest
Lower under control and touch the chest lightly before pressing.
Lifting your hips off the bench
Plant your feet and keep your glutes on the pad the whole set.
Loose shoulder blades
Set them back and down before unracking and keep them there.
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–4 min rest |
|---|---|
| Muscle growth | 3–4 sets of 6–10 reps, 90–150 sec rest |
Never bench heavy without a spotter or safety arms, since a failed rep can pin the bar on your chest. If you get shoulder pain at the bottom, narrow your grip and shorten the range slightly.
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Barbell Bench Press FAQ
How wide should my grip be on the bench press?
Slightly wider than shoulder width, so your forearms are vertical at the bottom. Going much wider shortens the range but stresses the shoulders; going much narrower shifts work toward the triceps.
Is the barbell bench press better than dumbbells?
The barbell lets you add weight in smaller steps and lift more total load. Dumbbells allow a deeper stretch and let each arm work independently, so many lifters use both.
How often should I bench press?
Two sessions a week works well for most people, one heavier and one lighter. Beginners can also progress on a single weekly session.
