Barbell Bench Press
The barbell bench press is the benchmark upper-body exercise in almost every gym program, building raw pressing strength across the chest, shoulders and triceps.
Equipment
Barbell
Difficulty
intermediate
Sets & reps
4 sets · 6-10 reps
Muscles worked
Chest, Front delts, Triceps
The classic barbell chest press performed lying on a flat bench, widely considered one of the best gym exercises for building upper-body pushing strength.
How to do it
- Lie on a flat bench with eyes under the bar, feet flat on the floor.
- Grip the bar slightly wider than shoulder width and unrack it over your chest.
- Lower the bar under control to your mid-chest, elbows at roughly 45 degrees.
- Press the bar back up to full arm extension, driving through your feet.
- Keep your shoulder blades pulled together and down throughout the set.
Coaching tips
- Always use a spotter or safety bars when pushing heavy weight.
- Keep a slight arch in your lower back and your feet planted for a stable base.
- Touch the bar to your chest on every rep — partial reps limit strength gains.
Common mistakes
- Flaring the elbows out to 90 degrees, which stresses the shoulders.
- Bouncing the bar off the chest instead of a controlled touch.
Frequently asked questions
How wide should my grip be on bench press?
Most lifters use a grip slightly wider than shoulder width, forming roughly a 75-90 degree elbow angle at the bottom of the press.
How often should I bench press?
1-3 times per week works for most people, depending on your overall program volume and recovery.
Start tracking your workouts free
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