Videos
Instructions
- Lie flat on a musculation bench with your feet firmly on the ground.
- Grip the barbell with hands slightly wider than shoulder-width.
- Unrack the bar and position it above your chest with arms extended.
- Lower the bar slowly and under control until it touches the mid-chest.
- Push the bar upward by extending your arms to return to the starting position.
Technical Tips
- Keep your back slightly arched with shoulder blades retracted.
- Avoid bouncing the bar off your chest.
- Ensure wrists stay aligned with your forearms throughout the lift.
- Use a spotter or safety bars for heavy loads.
Breathing Tips
- Inhale during the descent phase while lowering the bar.
- Exhale forcefully as you push the bar back up to the top position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Elbow tendinitis
- Severe lower back pain or disc herniation
The barbell bench press is a foundational upper body exercise that primarily targets the chest muscles while also engaging the shoulders and triceps. It is a staple movement in strength training, bodybuilding, and powerlifting programs due to its effectiveness in building upper body strength and muscle mass. Executed on a flat musculation bench with an Olympic barbell and weight discs, this compound lift allows for progressive overload and precise control of resistance. The barbell bench press is ideal for developing pressing power, improving posture, and enhancing overall upper body aesthetics. It is frequently included in push day routines and is recognized as one of the core lifts for assessing strength in athletic performance and general fitness. Proper form and controlled execution are essential for maximizing results while minimizing the risk of injury.
What muscles does the barbell bench press work?
The barbell bench press primarily targets the chest muscles, specifically the middle and upper chest, while also engaging the triceps and front deltoids for pressing support.
Is the barbell bench press good for beginners?
Yes, the barbell bench press is suitable for beginners if performed with proper form and moderate weight. Starting with a spotter or guided machine is often recommended for safety.
How wide should my grip be on the bench press?
A grip slightly wider than shoulder-width is ideal for targeting the chest muscles effectively while reducing strain on the shoulders and wrists.
Should I use a spotter for the barbell bench press?
Using a spotter is highly recommended, especially when lifting heavy weights, to ensure safety and provide assistance in case of muscle fatigue or failure.
How many times a week should I do the bench press?
For most lifters, performing the bench press 1–2 times per week is sufficient to build strength and muscle while allowing for proper recovery.