Push · Regular

Barbell Bench Press

The classic flat bench press with a barbell, the main lift for chest, front shoulders and triceps.

Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.

Works

chest, triceps; also shoulders

Kit

Barbell, Bench, Rack

Dose

5 to 8 reps

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Lie on the bench with your eyes under the bar and feet flat. Grip the bar a little wider than your shoulders, pull your shoulder blades together and unrack it over your chest.

While you move

• Shoulder blades back and down
• Lower the bar to your lower chest
• Elbows about 45 degrees from your body
• Drive your feet and press up

Avoid

• Bouncing the bar off your chest
• Flaring your elbows straight out
• Lifting your hips off the bench

Take care if you have trouble with your shoulders or your wrists.

Other ways

Workouts with it