Barbell Bench Press
The classic flat-bench barbell press, a foundational compound lift for chest, front delt and triceps strength and size.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Triceps
- Sets
- 3–5
- Reps
- 4–10
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Lie on a flat bench with eyes under the bar, feet planted, shoulder blades squeezed together and a grip slightly wider than shoulder width.
Unrack the bar and hold it over your shoulders with arms straight.
Lower the bar under control to the mid-chest, keeping elbows roughly 45–70 degrees from your torso.
Touch the chest lightly without bouncing.
Press the bar up and slightly back to lockout over the shoulders.
Re-rack the bar only after the final rep is locked out.
Breathing: Inhale and brace as you lower the bar, exhale as you press through the top.
Coaching tips
Squeeze the shoulder blades into the bench
Drive feet into the floor
Bend the bar apart
Common mistakes
Bouncing the bar off the chest
Flaring elbows to 90 degrees
Lifting hips off the bench
Uneven bar path
Safety notes
Use a spotter or safety arms when training near failure.
Keep a full thumb grip around the bar; avoid a thumbless grip.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.