Bench Press (Barbell)
A classic compound exercise that primarily works the chest muscles, also engaging the shoulders and triceps.
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Bench Press (Barbell)
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Step-by-Step Instructions
1. Lie on the Bench
Lie supine on a flat bench with your feet flat on the floor. Grip the barbell slightly wider than shoulder-width apart with an overhand grip.
- Ensure your back is flat against the bench
- Maintain a stable base by planting your feet firmly
2. Unrack the Barbell
Unrack the barbell, maintaining a stable and controlled grip. Hold the bar securely above your chest.
- Use a controlled movement
- Take a deep breath
3. Lower the Barbell
Slowly lower the barbell towards your chest, keeping your elbows slightly tucked in. The bar should touch your chest.
- Control the descent
- Avoid bouncing the bar
4. Press the Barbell
Push the barbell back up to the starting position, extending your arms fully but avoiding locking your elbows.
- Maintain a steady pace
- Exhale during the upward movement
5. Return to Rack
Once the barbell is back to the starting position, return it to the rack in a controlled manner.
- Control the movement to avoid injury
- Take a moment to rest before the next rep
Form Tips
✓Elbow Position
Keep your elbows slightly tucked in throughout the movement to protect your shoulder joints.
✓Back Position
Maintain a flat back against the bench to prevent injury and maximize chest activation.
✓Breathing
Inhale as you lower the bar and exhale as you press it up.
✓Controlled Movement
Avoid bouncing the bar off your chest. Maintain a controlled, smooth movement throughout the entire range of motion.
Common Mistakes
Arching the back excessively
Focus on maintaining a flat back against the bench by squeezing your shoulder blades together.
Allowing elbows to flare out
Keep your elbows slightly tucked in and pointing towards the sides of your torso.
Bouncing the bar off the chest
Lower the bar slowly and with control, touching your chest then pushing back up steadily.
Not lowering the bar fully to the chest
Ensure the bar touches your chest at the bottom of the movement to maximize muscle activation.
Using excessive weight
Start with a weight that allows you to maintain proper form throughout the entire range of motion.
Alternative Exercises
- Incline Bench Press
- Decline Bench Press
- Close-Grip Bench Press
- Wide-Grip Bench Press
- Dumbbell Bench Press
Complementary Exercises
- Barbell Rows
- Overhead Press
- Squats
- Deadlifts
