Barbell Bench Press
The primary barbell chest press, building raw pressing strength and chest, shoulder, and tricep mass.
How to do it
- 1Lie on the bench with your eyes under the bar, feet flat on the floor, and a slight arch in your lower back.
- 2Grip the bar slightly wider than shoulder-width and unrack it over your shoulders.
- 3Lower the bar with control to your mid-chest, keeping your elbows at roughly a 45-degree angle to your torso.
- 4Press the bar back up in a straight line until your arms are fully extended.
Common mistakes
- Flaring the elbows straight out to the sides, which stresses the shoulders.
- Bouncing the bar off the chest instead of controlling the descent.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Barbell Bench Press safe for beginners?
The Barbell Bench Press is tagged intermediate, meaning it generally works best once you already have some push training experience. If you're new to training, building a base with the Dumbbell Bench Press first is a reasonable place to start.
See the Dumbbell Bench PressWhat muscles does the Barbell Bench Press work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have barbell or bench for the Barbell Bench Press?
The Kettlebell Floor Press targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell or bench available.
See the Kettlebell Floor PressRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.