Barbell bench press

Main muscle🎯 Pectorals
Equipment🧰 Barbell
Area🫁 Chest
step by step7

How to do it step by step

  1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
  2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Lower the barbell slowly towards your chest, keeping your elbows tucked in.
  5. Pause for a moment when the barbell touches your chest.
  6. Push the barbell back up to the starting position by extending your arms.
  7. Repeat for the desired number of repetitions.

Similar exercises

Barbell incline bench pressBarbell decline bench pressDumbbell bench pressDumbbell incline bench pressDumbbell flyDumbbell incline fly

Before you load the bar

Start with no weight, or very light, until the movement feels automatic. If you feel joint pain (not muscle burn), stop. This is informational content and does not replace a coach or a healthcare professional.

See all 141 exercises ↗