All training resources
Exercise guide
Barbell Bench Press
A compound pushing movement that targets the chest, shoulders, and triceps.
What this exercise works
- Muscles
- pectoralis major · anterior deltoid · triceps brachii
- Goals
- hypertrophy · strength · power
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Lie flat on a bench with your eyes under the bar.
- Grip the bar slightly wider than shoulder-width.
- Unrack the bar and lower it to your mid-chest.
- Press the bar back up to full arm extension.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your feet flat on the floor.
- Maintain a slight arch in your lower back.
- Drive through your legs for stability.