Bench Press (Barbell)
The barbell bench press lowers a bar to your chest and presses it back up while you lie on a flat bench. It trains the chest, triceps and front delts, and it lets you load a horizontal press heavily.
- Intermediate
- Compound
- Barbell + Weight plates + Flat bench + Squat rack
- chest
- triceps
- shoulders
Left: start position. Right: end position. Orange: the muscles that work.
How to do the bench press
- Lie on the bench with your eyes under the bar. Plant your feet flat on the floor.
- Pinch your shoulder blades together and down, so your upper back is tight against the bench.
- Grip the bar a little wider than your shoulders, with your wrists straight over your forearms.
- Unrack the bar and hold it over your shoulders with straight arms. Take a breath and brace.Breathe
- Lower the bar with control to your lower chest. Keep your forearms close to vertical.
- Press the bar up and slightly back, so it finishes over your shoulders again.
Breathing. Take a breath at the top and hold it while you lower the bar. Breathe out as you press up or once the bar is over your shoulders.
Tips
- Use a spotter or safety arms on the rack whenever you press heavy loads.
- Wrap your thumbs around the bar. A thumbless grip lets the bar roll out of your hands.
Muscles worked
The bench press works mainly the chest, triceps and shoulders.
- Chest (main muscle)
- Triceps (main muscle)
- Shoulders (front and side delts) (main muscle)
- Upper back (also works)
| Muscle | Role |
|---|---|
| Chest | Main mover. The chest pushes the upper arms forward and works hardest near the bottom of the lift. |
| Triceps | Straighten the elbows and take more of the work in the top half. A closer grip shifts more load to them. |
| Shoulders (front and side delts) | The front delts help the chest move the arms forward in every rep. |
| Upper back (also works) | Holds the shoulder blades pinched, so the shoulders stay in a stable position on the bench. |
Sets, reps and rest
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginner (first weeks) | 3 | 6-10 reps | 2 min |
| Build muscle | 3 | 8-10 reps | 2 min |
| Get stronger | 4 | 4-6 reps | 3 min |
| General fitness | 3 | 6-10 reps | 2 min |
| Fat loss (with more daily activity) | 3 | 6-10 reps | 2 min |
These numbers come from the same rules as the Oh My Coach app, with this exercise as the first main lift of the day. Use a load that leaves 1 to 3 reps in reserve. When you reach the top of the range in every set, add a little load or move to the harder version (double progression). What is double progression?
Common mistakes
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Elbows flared straight out
Why it matters: With the upper arms at a right angle to the body, many lifters feel stress in the front of the shoulder.
Fix: Tuck your elbows a little toward your sides, so the bar touches your lower chest.
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Bouncing the bar off the chest
Why it matters: The bounce takes work away from the chest and makes it hard to control the bar path.
Fix: Lower with control and touch the chest lightly before you press.
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Loose upper back
Why it matters: When the shoulder blades are not set, the shoulders roll forward and the press loses a stable base.
Fix: Pinch your shoulder blades before you unrack and keep them pinched until the set ends.
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Hips coming off the bench
Why it matters: The lift becomes a decline press and the lower back arches more than it needs to.
Fix: Push through your feet into the floor, but keep your glutes on the bench.
Make it easier or harder
This exercise gets harder with load. When every set reaches the top of the rep range with good form, add the smallest weight step you have. To make it easier, use less load or a shorter range of motion while you learn the movement.
Versions of this exercise
Smith machine bench press
Full guide coming soon
Dumbbell floor press
Full guide coming soon
Alternatives
Same main muscle and the same movement pattern first, from the same rules as the app's swap list.
Dumbbell bench press
Same movement pattern
Incline barbell press
Same movement pattern
Full guide coming soon
Push-Up
Same movement pattern
What you need
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Take care if
This exercise loads the shoulder. If your shoulder hurts, stop. Options that do not load the shoulder in the same way: Dumbbell floor press. For pain that does not go away, see a doctor or a physiotherapist.
If your shoulder hurts during the press, stop. Try a closer grip, a shorter range of motion or a dumbbell floor press.
Compared with
Questions
What muscles does the bench press work?
The bench press works the chest, the triceps and the front delts. Your upper back holds the shoulder blades in place, and your legs give a stable base through the floor.
Are push-ups as good as the bench press?
For many goals they can be. In a training study of experienced lifters, the bench press and band-loaded push-ups at similar muscle activity gave similar strength gains. A second study found that push-ups and light bench pressing gave similar chest and triceps growth.
How wide should my grip be?
A grip a little wider than your shoulders suits most people. A closer grip shifts more work to the triceps. A very wide grip shortens the range of motion and often feels worse for the shoulders.
Barbell or dumbbell bench press?
The barbell lets you lift more total weight and add load in small steps. Dumbbells give each arm its own path and a deeper stretch at the bottom. Both train the same muscles, and many programs use both.