Barbell Bench Press: How-to, Tips & More
The Barbell Bench Press is a intermediate compound exercise for your chest. You do it with barbell, bench and rack. It is a good fit when your goal is both strength and muscle growth.
Besides the chest, it also works your triceps and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
How to do the Barbell Bench Press
- Lie on the bench with your eyes under the bar and feet flat on the floor.
- Grip the bar a little wider than shoulder width and squeeze your shoulder blades together.
- Unrack and lower the bar to your mid chest with your elbows slightly tucked.
- Press it back up over your shoulders.
Barbell Bench Press tips
- Keep your shoulder blades pinned the whole set.
- Use a spotter or safeties when you go heavy.
Sets and reps
Most lifters do well with 4 to 10 reps per set, and 4 to 10 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell, Bench, Rack
Type
Compound
Barbell Bench Press alternatives
More chest exercises
Archer Push Up
Bodyweight
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Band Resisted Push Up
Resistance band
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Frequently asked questions
What muscles does the Barbell Bench Press work?
The Barbell Bench Press mainly works your chest, with help from your triceps and shoulders.
How many sets and reps should I do?
A good starting point is 4 to 10 reps per set, and many lifters get the best results between 4 to 10 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Bench Press good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Barbell Bench Press?
You need barbell, bench and rack.
Add Barbell Bench Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon