Barbell Bench Press
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Strength Training
Upper Body
Compound Lifts
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Barbell
Bench
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Intermediate to Advanced
Overview
The barbell bench press is a foundational upper body strength movement that targets the chest, shoulders, and triceps. It’s a staple in strength and hypertrophy programs and a key test of pressing power. Proper form and setup are essential for safe, effective performance and long-term gains.
Muscles Worked
PRIMARY:
Pectoralis major
Anterior deltoids
Triceps brachii
SECONDARY:
Serratus anterior
Biceps (as stabilizer)
Lats (as stabilizer)
STEP-BY-STEP INSTRUCTIONS
Lie flat on a bench with your feet firmly planted on the ground.
Grip the barbell slightly wider than shoulder-width, with wrists stacked over elbows.
Retract your shoulder blades and engage your lats to stabilize your upper back.
Unrack the bar and lower it under control to your mid-to-lower chest.
Press the bar up explosively, keeping your torso tight and wrists stacked.
Complete the rep by fully extending your arms without locking out the elbows aggressively.
Repeat for the desired number of reps, then rack the bar with control.
Benefits
Builds maximal pushing strength
Develops size in the chest, shoulders, and triceps
Enhances pressing performance for sport and function
Trains upper body coordination and trunk stability
Can be progressively loaded for long-term gains
COACHING CUES
Tuck the elbows at ~45° for shoulder safety
Feet stay planted. Use leg drive without lifting your hips
Pull the bar down with control-don’t bounce
Press through the bar, not around it
Keep eyes fixed on a single point on the ceiling
Notes
Include the barbell bench press in full-body or upper-body training days. Ideal for strength development in low rep ranges (3–6), or muscle growth with moderate reps (6–12). Always prioritize proper form and consider using a spotter for safety when lifting near-maximal loads.