Exercise guide · Chest

Barbell Bench Press

Barbell bench press on a flat bench is a foundational chest and triceps builder. Set your shoulder blades, control the bar to mid-chest, and press straight up.

  • Targets: Chest
  • Equipment: Barbell
  • Type: Compound
Barbell Bench Press exercise illustration showing the movement position

Step by step

How to do the Barbell Bench Press

  1. Set a flat bench in a rack. Load the bar and grip it slightly wider than shoulder-width.
  2. Lie back with eyes under the bar, feet flat on the floor. Retract shoulder blades and create a slight upper-back arch.
  3. Unrack the bar and hold it over mid-chest with arms extended.
  4. Lower the bar with control to mid-chest or sternum, keeping elbows about 45° from your torso.
  5. Press the bar straight up to full extension without flaring elbows wide.
  6. Re-rack the bar on the hooks after your last rep.

Form cues

  • Bar stays over mid-chest
  • Drive through your feet
  • Wrists stacked over forearms
  • Controlled touch on the chest

Common mistakes

  • Bar path drifting toward your face or belly
  • Bouncing the bar off the chest
  • Flaring elbows straight out to the sides
  • Lifting hips off the bench

Muscles worked

Primary

Chest

Secondary

Triceps and Front delts

Safety: Use a spotter or safety bars for heavy sets. Choose a weight you can lower under control to your chest.

Alternatives

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