Chest Exercise · Barbell

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Barbell Bench Press

The bench press is the exercise most people picture when they think "chest day" — and for good reason. Press it right and you're building real pushing strength through the chest, shoulders, and triceps all at once, which is why it's stayed a powerlifting staple for decades. Most lifters plateau here from bar path or shoulder position, not weakness, so form is worth more attention than ego lifting.

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Also known as: Flat Bench Press, Barbell Flat Bench, Chest Bench Press

Category

Chest

Equipment

Barbell

Target

Pectorals

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Bench Press

1. Lie on a bench with your feet flat on the floor and your back pressed firmly against the bench.
2. Grip the barbell overhand, hands slightly wider than shoulder-width.
3. Unrack the bar and hold it directly over your chest with your arms fully extended.
4. Slowly lower the bar toward your chest, keeping your elbows tucked in close.
5. Pause briefly once the bar touches your chest.
6. Press the bar back up to the starting position by straightening your arms.
7. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Bench Press mainly targets your Pectorals, with your Triceps helping support the movement, along with your Shoulders.

More Chest Exercises

Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell · Pectorals Barbell Incline Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have barbell? These target the same pectorals with different equipment.

Chest Dip Body Weight · Pectorals Cable Bench Press Cable · Pectorals Dumbbell Bench Press Dumbbell · Pectorals Kettlebell Alternating Press On Floor Kettlebell · Pectorals

Featured in Curated Workouts

Train the Barbell Bench Press with structured progression in these complete workout routines:

Level 2 · Intermediate 55 Min · ~420 kcal

Push Day: Bench Press, Incline & Triceps

6 Days/Wk · 12 Wks · 55 Min · ~420 kcal

The definitive science-backed Push workout targeting chest, anterior delts, and triceps.

Barbell & Dumbbells Straight Sets PectoralsTricepsAnterior Deltoids

+1

5 Movements

5 Exercises · 3 - 5 Sets per Exercise Start Workout →

Level 2 · Intermediate 50 Min · ~430 kcal

Classic 5x5 Strength Foundation Routine

3 Days/Wk · 12 Wks · 50 Min · ~430 kcal

Time-tested linear progression system for maximum raw strength on compound lifts.

Barbell Straight Sets (5x5) QuadsPectoralsUpper Back

3 Movements

3 Exercises · 5 Sets x 5 Reps Start Workout →

Level 2 · Intermediate 55 Min · ~430 kcal

Upper Body Power: Heavy Bench & Rows

4 Days/Wk · 10 Wks · 55 Min · ~430 kcal

High-yield horizontal and vertical push-pull split building thick chest, broad back, and shoulder mass.

Barbell & Dumbbells Straight Sets PectoralsUpper BackDeltoids

+1

5 Movements

5 Exercises · 4 Sets per Exercise Start Workout →

FAQ

What muscles does the Barbell Bench Press work?

The Barbell Bench Press mainly works your pectorals. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Bench Press?

You do the Barbell Bench Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Bench Press?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Bench Press?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Bench Press?

The Chest Dip trains your pectorals with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.