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Barbell Bench Press

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ChestPowerliftingIntermediate Difficulty 3 out of 5Barbell, Bench~6 kcal/min

Secondary muscles: Triceps, Shoulders

How to perform it

  1. 1Lie on a flat bench with feet planted firmly on the floor.
  2. 2Grip the bar slightly wider than shoulder-width.
  3. 3Lower the bar to your mid-chest with control.
  4. 4Press the bar back up until your arms are extended.

Form tips

  • Retract your shoulder blades and keep them pinned
  • Use a spotter when going heavy

Common mistakes

  • Bouncing the bar off the chest
  • Flaring elbows to 90 degrees
  • Lifting hips off the bench

Variations

  • Close-Grip Bench Press
  • Incline Bench Press
  • Dumbbell Bench Press

Similar Chest exercises

Push-Up

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Incline Dumbbell Press

Intermediate · Dumbbells, Incline Bench

Dumbbell Chest Fly

Beginner · Dumbbells, Bench

Cable Crossover

Intermediate · Cable Machine

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.