Barbell bench press

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment

Barbell

Type

Compound · Push

Logged as

Weight × reps

Suggested rest

3 min

How to do it

1. 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. 2Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
3. 3Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
4. 4Lower the barbell slowly towards your chest, keeping your elbows tucked in.
5. 5Pause for a moment when the barbell touches your chest.
6. 6Push the barbell back up to the starting position by extending your arms.
7. 7Repeat for the desired number of repetitions.

What to do instead

• Dumbbell bench pressDumbbell
• Dumbbell decline bench pressDumbbell
• Dumbbell incline bench pressDumbbell
• Dumbbell reverse bench pressDumbbell
• Barbell decline bench pressBarbell
• Decline push-upBodyweight

Easier variations

• Smith bench pressSmith machine
• Smith incline bench pressSmith machine
• Smith wide grip bench pressSmith machine
• Band bench pressResistance band

Harder variations

• Barbell guillotine bench pressBarbell
• Barbell reverse grip decline bench pressBarbell
• Barbell reverse grip incline bench pressBarbell
• Barbell wide reverse grip bench pressBarbell

More Chest exercises

• Archer push upBodyweight
• Assisted chest dip (kneeling)Machine
• Assisted seated pectoralis major stretch with stability ballMachine
• Assisted wide-grip chest dip (kneeling)Machine
• Band bench pressResistance band
• Band chest flyResistance band