Barbell Bench Press

Barbell Bench Press


This exercise involves lying on a bench and lifting a barbell up and down using the chest muscles. It is a popular exercise for building upper body strength and muscle mass.

Muscle Group

Equipment Required

Barbell Bench Press Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Grab the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
  4. Slowly lower the barbell down towards your chest, keeping your elbows tucked in close to your body.
  5. Pause for a moment when the barbell touches your chest, then push it back up to the starting position.
  6. Repeat for the desired number of reps.
  7. When finished, carefully rack the barbell back onto the rack.

Barbell Bench Press Form & Visual

Barbell Bench Press

Barbell Bench Press Benefits

  • Targets multiple muscle groups including chest, shoulders, and triceps
  • Increases upper body strength and muscle mass
  • Improves overall pushing power and ability
  • Can be easily modified for different fitness levels and goals
  • Helps improve posture and stability in the upper body
  • Can be performed with a variety of equipment, including barbells, dumbbells, and machines

Barbell Bench Press Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoids)
  • Triceps brachii

Barbell Bench Press Variations & Alternatives

  • Incline Barbell Bench Press
  • Decline Barbell Bench Press
  • Close-Grip Barbell Bench Press
  • Wide-Grip Barbell Bench Press
  • Paused Barbell Bench Press
  • Reverse-Grip Barbell Bench Press
  • Board Press
  • Pin Press
  • Spoto Press
  • Floor Press