Barbell Bench Press
The barbell bench press is the king of upper body exercises, targeting the chest, shoulders, and triceps while building functional pushing strength.
Starting Position
Movement
End Position
Primary Muscles
Pectoralis Major, Anterior Deltoid, Triceps
Equipment
Barbell, Bench, Weight Plates, Safety Bars
Effectiveness
9/10 Rating
Benefits
Step-by-Step Instructions
1Setup
- 1Lie flat on the bench with eyes directly under the barbell
- 2Plant feet firmly on the floor, maintaining natural arch in lower back
- 3Grip the bar with hands slightly wider than shoulder-width apart
- 4Create a stable base by squeezing shoulder blades together
- 5Engage core and maintain tight upper back throughout movement
2Execution
- 1Unrack the bar and position it directly over your chest
- 2Lower the bar slowly and under control to your chest
- 3Touch the bar lightly to your chest at nipple level
- 4Press the bar straight up, driving through your chest and triceps
- 5Lock out your arms at the top while maintaining shoulder blade contact
3Completion
- 1Complete all repetitions with consistent form
- 2Safely re-rack the barbell with spotter assistance if needed
- 3Sit up slowly to avoid dizziness from position change
Breathing Pattern
Inhale deeply at the top, hold breath during the descent and initial press, exhale forcefully through the sticking point.
Perfect Form Cues
Do's
- Keep shoulder blades pinched together throughout the movement
- Maintain a slight arch in your lower back
- Lower the bar to your chest, not your neck
- Drive your feet into the floor for stability
- Keep your core tight and engaged
- Control the descent - don't bounce the bar off your chest
Don'ts
- Don't let your elbows flare out too wide (creates shoulder stress)
- Don't arch your back excessively off the bench
- Don't hold your breath throughout the entire movement
- Don't lift your head off the bench during the press
- Don't use a grip that's too wide or too narrow
- Don't attempt weights beyond your capability without a spotter
Common Mistakes & Corrections
Mistake: Bouncing the bar off the chest
Correction: Control the descent and pause briefly at the chest before pressing
Why it matters: Bouncing reduces muscle activation and increases injury risk
Mistake: Pressing the bar toward the head
Correction: Press straight up from the chest, maintaining vertical bar path
Why it matters: Angled pressing puts unnecessary stress on shoulders
Mistake: Lifting feet off the floor
Correction: Keep feet planted firmly for stability and power transfer
Why it matters: Feet provide crucial stability and help generate power
Mistake: Excessive back arch
Correction: Maintain natural spinal curve, not extreme arch
Why it matters: Excessive arching can cause lower back pain and reduces range of motion
Progressions & Modifications
Make it Harder
Beginner
- • Start with empty barbell (45 lbs) to learn movement pattern
- • Focus on form over weight for first 4-6 weeks
- • Use a spotter for all sets until comfortable
- • Practice with lighter dumbbells if barbell is too heavy
Intermediate
- • Add 5-10 lbs per week as strength increases
- • Incorporate pause reps (2-3 second pause at chest)
- • Try different grip widths to target muscles differently
- • Add resistance bands for accommodating resistance
Advanced
- • Implement specialized techniques like board presses
- • Use chains or bands for variable resistance
- • Practice competition-style paused bench press
- • Incorporate speed work and dynamic effort training
Make it Easier
Easier Versions
- • Incline push-ups on bench or elevated surface
- • Dumbbell chest press for easier control
- • Machine chest press for guided movement
- • Assisted bench press with resistance bands
Injury Modifications
- • Floor press to limit range of motion
- • Dumbbell press for unilateral training
- • Isometric holds at various positions
- • Light resistance band chest exercises
Equipment Alternatives
- • Push-ups for bodyweight alternative
- • Resistance band chest press
- • Dumbbell press if no barbell available
- • Chest dips if parallel bars available
Safety Notes
- •Always use a spotter when lifting heavy weights
- •Ensure safety bars are set at appropriate height
- •Warm up thoroughly before heavy lifting
- •Use proper collars to secure weight plates
- •Don't attempt max lifts without proper preparation
Pro Tips
- •Visualize pushing yourself away from the bar rather than pushing the bar up
- •Focus on squeezing the bar tightly to activate more muscles
- •Practice the movement with just the bar before adding weight
- •Film yourself from the side to check bar path and form
- •Consider using wrist wraps for heavier weights
Muscle Activation
Exercise Stats
Secondary Muscles
Exercise Expert
Mike Thompson, CSCS
Last updated: January 15, 2024