How to do Barbell Bench Press

Barbell Bench Press is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: triceps, shoulders. Equipment: barbell. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Lie on your back with your eyes directly under the bar and your feet planted firmly on the floor
2. Pinch your shoulder blades together and lift your chest slightly, keeping a natural arch in your lower back
3. Grip the bar slightly wider than shoulder width, unrack it, and lock out your elbows
4. Lower the bar under control to the middle of your chest (nipple line), keeping your elbows at about a 45-degree angle to your body
5. As the bar lightly touches your chest, drive through your heels into the floor and press it back up powerfully

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Push-Up, Incline Push-Up
• Same muscle, different equipment: Flat Dumbbell Press, Incline Dumbbell Press, Dumbbell Fly

More chest exercises

• Incline Barbell Bench PressEğimli Bar Bench Press
• Decline Barbell Bench PressAşağı Eğimli Bar Bench Press
• Flat Dumbbell PressDambıl ile Bench Press
• Incline Dumbbell PressEğimli Dambıl Press
• Dumbbell FlyDambıl Fly
• Incline Dumbbell FlyEğimli Dambıl Fly