How to do a Barbell Bench Press
The Barbell Bench Press is a beginner barbell exercise that works your chest, with help from your triceps and shoulders.
How to do a Barbell Bench Press, step by step
- Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment when the barbell touches your chest.
- Push the barbell back up to the starting position by extending your arms.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Bouncing the bar off the chest
- Flaring elbows too wide
- Not maintaining proper back arch
- Lifting the head off the bench
- Using too much weight too soon
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Barbell Bench Press work?
The Barbell Bench Press mainly works your chest. It also works your triceps and shoulders.
Is the Barbell Bench Press good for beginners?
Yes. The Barbell Bench Press is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Barbell Bench Press should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Barbell Bench Press?
Good alternatives are Barbell Incline Bench Press (Seated), Barbell Incline Bench Press and Chest Dip (Dip Cage).
Put it in a workout plan
Track your Barbell Bench Press in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.