Barbell Bench Press

Target Muscle: Chest Triceps
Equipment: Free Weights / Dumbbells
Level: Intermediate
Barbell Bench Press

The Barbell Bench Press is the king of upper body strength exercises and the standard by which pushing power is measured. It primarily targets the pectoralis major, with significant anterior deltoid and tricep contribution. As a compound movement, it allows for the heaviest loads of any chest exercise, making it essential for building overall chest mass and upper body strength. Proper setup and form are critical for both performance and shoulder longevity.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Lie on a flat bench with your eyes directly under the barbell

  2. Step 2

    2. Set your feet firmly on the floor, wider than shoulder-width, and create a slight arch in your lower back

  3. Step 3

    3. Grip the bar with hands 1.5-2x shoulder-width apart, squeeze the bar hard

  4. Step 4

    4. Retract your shoulder blades and pinch them together — maintain this throughout the set

  5. Step 5

    5. Unrack with straight arms, lower the bar to your lower chest (nipple line) with elbows at ~45° from your torso

  6. Step 6

    6. Touch your chest lightly, then press explosively to full arm extension

Pro Tips

  • Setup is 80% of bench press success. Shoulder blades MUST stay retracted; flaring them forward shifts load to shoulders. Elbow angle should be ~45° from your torso — not 90° (flared) which stresses shoulders. Keep your glutes on the bench and feet planted — do not lift your hips. Use a spotter for heavy sets or bench inside a power rack with safety straps set at chest level.