Chest Exercise · Barbell

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Barbell Bench Press

Category

Chest

Equipment

Barbell

Target

Pectorals

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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.

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.

Muscles Worked

The Barbell Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the 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.

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

FAQ

What muscles does the Barbell Bench Press work?

The Barbell Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.

What equipment do I need for the Barbell Bench Press?

The Barbell Bench Press is done with a barbell.

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

If you don't have access to a barbell, the Archer Push Up targets the same pectorals using body weight instead.