Barbell Bench Press tutorial
The barbell bench press is the foundational compound lift for building chest strength and size, while also working the front delts and triceps. It suits beginners and experienced lifters alike, provided they start light and master proper form first.
How to perform
- Lie on a flat bench with your eyes roughly under the bar and your feet planted firmly on the floor.
- Pull your shoulder blades back and down and keep the natural arch in your lower back.
- Grip the bar slightly wider than shoulder width and unrack it with straight arms over your shoulders.
- Lower the bar under control to your mid or lower chest, keeping elbows about 45–70 degrees from your torso.
- Drive your feet into the floor and press the bar up on a slight diagonal back over your shoulders until your arms are straight.
- After your final rep, return the bar to the rack with locked arms.
Breathing: Inhale deeply and brace as you lower the bar, then exhale as you press up or once you pass the hardest point.
Key tips
- Squeeze the bar hard as if trying to bend it to keep your upper back engaged.
- Keep your wrists stacked straight over your elbows.
- Keep your glutes on the bench throughout the lift.
Common mistakes
- Flaring the elbows out to 90 degrees, which stresses the shoulder joint.
- Bouncing the bar off the chest to use momentum.
- Lifting the hips off the bench or losing leg drive while pressing.
Safety: Those with shoulder issues should be cautious and use a spotter; the dumbbell or machine chest press is a safer alternative.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Push-up
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