Exercises · Chest · Barbell

Barbell bench press

How to do it

1. Lie on a flat bench with your eyes under the bar. Plant your feet on the floor.
2. Grip the bar a little wider than your shoulders and pinch your shoulder blades together.
3. Unrack the bar and hold it over your chest with your arms straight.
4. Lower it with control to mid-chest.
5. Press it back up to the start.

Form cues that help

• Keep your shoulder blades pinched and your feet planted for the whole set.
• Keep your wrists stacked over your elbows so the bar travels in a stable line.
• Breathe in on the way down and press as you breathe out.

Common mistakes

• Bouncing the bar off your chest. Lower it with control instead of using the bounce.
• Letting your shoulders roll forward. Keep the shoulder blades pinched back.
• Lifting your hips or feet. Keep your feet planted and your hips on the bench.
• Going too heavy with no spotter. Use safety arms or a spotter when you train near your limit.

Alternatives

No bar, or want a different feel? Try the dumbbell bench press, the machine chest press or the push-up.

How to progress it

Pick a rep range, such as 6 to 10, and add a small amount of weight once you reach the top of the range on every set. Write down the weight and reps each session so you know what to beat. See our progressive overload guide.

See it moving in FollowSet

FollowSet shows this lift in a 3D demo with the working muscles highlighted, then logs every set with the weight and reps and shows you what you did last time. Download it on the App Store.

General information, not medical advice. Stop if you feel sharp pain, and ask a qualified coach or clinician if you have an injury.