Barbell Bench Press
How to do it
Starting position
- Lie back comfortably in the center of the bench.
- Plant your feet flat on the floor.
- Grip the barbell slightly wider than shoulder-width.
- Make sure the racked bar is directly over your eyes.
Movement
- Unrack the barbell and bring it over your chest.
- Slowly lower the barbell while feeling the resistance.
- Press the barbell up using your chest muscles.
Breathing
Inhale as you lower the barbell, and exhale as you press up.
Trainer tips
- Pull your shoulder blades back and pin them against the bench
- Lower the bar to the center of your chest, near nipple height
- Push firmly into the floor with your feet
- Keep your elbows at 45 degrees to your torso
Cautions
- Do not bend your wrists backward; stack them straight directly above your elbows.
- When lifting heavy weight, work with a spotter.
- Lifting the hips off the bench
- Bouncing the bar off the chest
- Flaring the elbows excessively
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts · Triceps |
| Equipment |  Barbell Flat bench Power rack / half rack / squat rack |
| Movement pattern | Horizontal push |
| Rep range | 6–10 reps |
30 similar exercises
Representative exercise: Barbell Bench Press
- Cable Bench Press
- Band Bench Press
- Weighted Plate Bench Press
- Barbell Spoto Press
- EZ Barbell Bench Press
- Barbell Pin Chest Press
- Barbell Feet Flat Bench Press
- Bench Press Form Correction (Butt)
- Kettlebell Bench Press
- Kettlebell Neutral Grip Bench Press
- Barbell Wide Grip Bench Press
- Barbell Decline Bench Press
- Landmine Neutral Grip Chest Press with Viking Press Attachment
- Cable Single Arm Bench Press
- Cable Bench Press (VERSION 3)
- Barbell Decline Wide-grip Press
- Barbell Wide Reverse Grip Bench Press
- Barbell Reverse Grip Decline Bench Press
- Barbell Decline Wide-grip Press (Demo 2)
- Barbell Bench Press Catch
- Barbell Banded Bench Press
- Barbell Explosive Bench Press
- Barbell Guillotine Bench Press
- Barbell Chain Bench Press
- Barbell Banded Weighted Plate Bench Press
- Barbell Pin Bench Press Conventional Grip
- Barbell Pause Bench Press
- Barbell Bench Press with 1 Board
- Barbell Reverse Grip Bench Press
- Barbell Pause Decline Bench Press
Exercise GuideDo your hips lift off the bench?Watch the video and see how to fix it
How GYMKC sets the weight for this exercise
For example, if you do 6 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 76.3 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 6–10 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Dumbbell Bench PressEasierDumbbell Floor PressEasierBarbell Guillotine Bench PressHarderBarbell Reverse Grip Bench PressHarderIncline Barbell Bench PressSimilar exerciseBand Push-UpSimilar exerciseMachine Incline Chest PressSame muscle · different equipmentKneeling Push-UpSame muscle · different equipmentBand Chest PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.