At a glance
| Equipment | Barbell |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Triceps, Front Deltoids |
The movement, step by step.
- Lie with eyes under the bar, feet planted, and shoulder blades resting firmly on the bench. Take a grip that leaves forearms roughly vertical at the bottom.
- Unrack with straight arms and bring the bar above your shoulders; keep your wrists stacked over your forearms.
- Lower toward the lower chest with elbows angled comfortably away from your torso, stopping within your controlled range.
- Press upward and slightly back over the shoulders. Finish with straight arms, then guide the bar into both hooks after the final rep.
Technique cues
- Keep your feet and upper back anchored.
- Lower with control; touch lightly if your range allows.
- Keep the bar balanced over the heel of each hand.
Common mistakes
- Bouncing the bar off the chest or lifting the hips to finish a rep.
- Pressing alone without suitable rack safeties or a spotter.
Watch & learn
Professional demonstrations, opened on YouTube.
- How to do a Barbell Bench Press | Proper Form & Technique | NASM — National Academy of Sports Medicine (NASM).
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Barbell - Bench Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.