Exercises / Barbell Bench Press

Barbell Bench Press

Also known as: Bench press, Flat bench press, Barbell flat bench

A lying barbell press from a flat bench. The bar starts over the chest, lowers with control, then presses back to lockout.

Primary muscles
Chest (pectoralis major)
Secondary muscles
Shoulders (anterior deltoid), Triceps (triceps brachii)
Equipment
Barbell (flat bench, barbell, collars)
Pattern
Horizontal Push
Difficulty
Beginner
Line diagram of a Barbell Bench Press.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Photograph of a flat barbell bench press in mid-range, elbows tucked, no competitor watermark.
Bench Press (4517332).jpg by Staff Sgt. Alexander Henninger, U.S. Army. Public domain. Via Wikimedia Commons. License: Public domain. Source.

Cues

  1. Plant feet, upper back, and glutes; unrack over the shoulders, then lower to the chest.
  2. Lower the bar to the lower chest or sternum with the wrists stacked over the elbows.
  3. Keep the shoulder blades set on the bench; do not shrug into the bar.
  4. Press back toward the rack in a slight arc rather than a random vertical path.

Common mistakes

  • Bouncing the bar off the chest.
  • Flaring the elbows to 90 degrees so the forearms are no longer stacked.
  • Hips coming off the bench on the press.

Safety

  • Use a rack with safeties or a spotter when the load is near a true max.
  • Stop the set if you feel sharp anterior-shoulder pain, not just chest fatigue.