Barbell Bench Press is a compound horizontal push exercise for the chest. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Start
Finish
Set up
1Set safeties just below the lowest controlled position.
2Center the plates and use collars where appropriate.
3Set the working height so the hands begin around mid-chest.
4Create a stable base with feet planted, ribs stacked, and shoulder blades gently set back.
How to perform it
1Take a controlled breath and brace before the first rep.
2Press forward while keeping the elbows in a comfortable 30–60 degree path.
3Stop just short of losing shoulder position or overextending the elbows.
4Return slowly until the chest is comfortably stretched, then repeat.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
•Chest tall; shoulders down
•Press through the whole hand
•Control the final third of the lowering phase
Common mistakes
•Shrugging toward the ears
•Letting the shoulders roll forward at the bottom
•Bouncing or cutting the range short
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.
