Barbell Bench Press
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.
Illustration: Barbell Bench Press - Medium Grip · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set safeties just below the lowest controlled position.
- 2Center the plates and use collars where appropriate.
- 3Set the bench or seat so the handles or bar meet the lower-to-mid chest.
- 4Plant the feet, keep the shoulder blades gently back and down, and use a grip that leaves the forearms vertical at the bottom.
How to perform it
- 1Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- 3After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, place the bar back in the rack.
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.
Plate-loaded
Smith machine
Bodyweight
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.