Barbell Bench Press

beginner Compound
Primary Chest
Secondary Triceps Front delts
Equipment barbell bench
Table of Contents

Lie on a flat bench with eyes under the bar. Grip the bar slightly wider than shoulder width and unrack it with straight arms. Lower the bar to your mid-chest with control, keeping your elbows at roughly 45 degrees. Press the bar back up to lockout, driving through your chest and triceps.

Pro Tips

  • Retract and depress your shoulder blades before unracking
  • Keep a slight arch in your lower back — feet flat on the floor
  • Touch the bar to your chest on every rep for full range of motion
  • Tuck your elbows to about 45 degrees to protect your shoulders

Variations & alternatives

Close Grip Bench Press Pause Bench Press Incline Bench Press Dumbbell Bench Press Floor Press Cable Chest Fly Machine Chest Press

Useful tools

1RM Calculator Plate Calculator

Programs that use this exercise

5x5 Power Builder Linear Barbell Program Tiered Linear Progression Bench Press Focus Periodized Strength Cycles The Cube Method Founders Bench Press Peak Founders Competition Foundation Compact Full-Body Strength

Learn more

How to Bench Press More: Breaking Through Plateaus → The Complete Guide to 5x5 Training: Science, Structure, and When to Move On →

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