Demonstration
Watch the Form Demo
Technique
How to Do the Barbell Bench Press
- Lie on the bench with your eyes roughly under the bar and your feet planted on the floor.
- Grip the bar slightly wider than shoulder width and pull your shoulder blades back and down into the bench.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower under control to your mid chest, elbows tucked to roughly 45 degrees.
- Touch the chest lightly without bouncing.
- Press back up and slightly toward your face until your arms are straight over your shoulders.
Anatomy
Muscles Worked
Do This
Form Cues
- Set your shoulder blades back and down and keep them there for the entire set.
- Keep your wrists stacked over your elbows rather than bent back.
- Drive your feet into the floor to create a stable base.
- Keep your whole body tight: feet driving, glutes on the bench, upper back pinned. The press starts from the floor up.
Avoid This
Common Mistakes
- Bouncing the bar off the chest.
- Flaring the elbows straight out to 90 degrees, which puts the shoulders at risk.
- Letting the hips lift off the bench to sneak out extra reps.
- Benching without a spotter or safety pins as the weights get serious.
More to Explore
Variations & Related Exercises
Variations of this lift
Dumbbell Bench Press
Incline Barbell Bench Press
Close Grip Barbell Bench Press
Trains the same muscles
Alternating Dumbbell Bench Press
Assisted Machine Dip
Bench Dip
Cable Chest Press
Cable Fly
Chest Dip
Put It Into Practice
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