Barbell Bench Press
The foundational upper body push movement for building chest, shoulder, and tricep strength.
Difficulty
intermediate
Category
strength
Primary Muscles
Chest, Triceps
Equipment
Barbell, Flat Bench, Rack
Secondary Muscles
Front Delts, Core
Form cues
Simple cues for better reps
- Pin your shoulder blades back and down before you unrack.
- Keep your feet planted and push the floor away as you press.
- Lower the bar to your mid-chest with your elbows roughly 45-75 degrees from your torso.
Common mistakes
What to avoid
Flaring your elbows straight out to the sides
Tuck them slightly so your upper arms sit closer to 45-75 degrees.
Bouncing the bar off your chest
Pause lightly or touch under control before pressing.
How it should feel
Know when your form is on track
Target areas
- Chest
- Triceps
- Front delts
Good signs
- Your upper back feels locked into the bench.
- The bar path moves slightly back toward your shoulders as you press.
Warning signs
- Sharp shoulder pain at the bottom.
- Your wrists fold back hard under the bar.
Progressions
Make it easier
- Dumbbell bench press
- Machine chest press
- Push-ups with hands elevated
Make it harder
- Paused bench press
- Close-grip bench press
- Tempo bench press
Best alternatives
Dumbbell Bench Press
Lets each side move independently and gives more range of motion.
Machine Chest Press
A stable option when you do not have a spotter.
How to Perform
- Set up: Lie on the bench with your eyes directly under the bar. Plant your feet firmly on the floor. Retract your shoulder blades and create a slight arch in your upper back.
- Grip: Grip the bar slightly wider than shoulder width. Wrap your thumbs around the bar.
- Unrack: Straighten your arms to lift the bar off the rack. Position the bar directly over your shoulders.
- Lower: Slowly lower the bar to your mid-chest (roughly nipple line), keeping your elbows at about 45 degrees.
- Press: Drive the bar back up in a slight arc towards your face, locking out over your shoulders.
Common Mistakes
- Flaring elbows to 90 degrees — keep them at 45-75 degrees to protect your shoulders
- Bouncing off the chest — control the descent and pause briefly at the bottom
- Lifting your bum off the bench — maintain contact with the bench throughout
- No leg drive — push your feet into the floor for stability and power
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Wrist Wraps | Stabilises the wrist joint under heavy pressing loads | Gymreapers Wrist Wraps | Read Review |
| Chalk | Improves grip on the bar and prevents slipping | Liquid Grip | Read Review |
Variations
- Incline Bench Press
- Close-Grip Bench Press
- Dumbbell Bench Press
- Floor Press
Frequently asked questions
Where should the bar touch on a bench press?
For most lifters, the bar should touch around the mid-chest or lower chest, not the neck. The exact point depends on grip width, arm length, and arch.
Should my back arch during bench press?
A small upper-back arch is normal and helps keep your shoulder blades stable. Your glutes should stay on the bench and the arch should not cause pain.
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