Barbell Bench Press

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Intermediate

A compound upper-body horizontal press on a flat bench using a barbell that targets the chest, triceps, and front shoulders to build strength, power, and muscle mass; a powerlifting staple scaled by grip width and tempo.

About Exercise

Equipment

Barbell, Flat Bench, Plates

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Chest

Secondary Muscles

Lats, Traps, Forearms, Abs

Popularity Score

Goals

Strength

Hypertrophy

Power

Training Style

Weightlifting

Powerlifting

Bodybuilding

Setup Requirements

Requires Rack

Yes

Requires Bench

Yes

Requires Spotter

Yes

Space Needed

Small

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Chest

10/10

Mid Chest

Triceps

7/10

Lateral Head, Long Head

Shoulders

6/10

Anterior Delts

Lats

4/10

Traps

4/10

Upper Traps

Forearms

3/10

Flexors

Abs

3/10

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

120-180 seconds • Longer for heavy strength sets

How to Perform

Position a flat bench inside a power rack. Lie supine with eyes under the bar, feet flat on floor shoulder-width apart, and grip the bar slightly wider than shoulders with thumbs wrapped around. Unrack the bar over your shoulders with straight arms.

Inhale deeply and brace your core.
Lower the bar controllably to your mid-chest, keeping elbows at 45-75 degrees from torso.
Pause briefly as bar touches chest without bouncing.
Exhale and drive the bar upward in a slight arc toward your head, pressing through your chest and triceps.
Fully extend arms without hyperextending elbows.
Repeat for reps, then rack the bar on supports.

Coaching Tips

Form Cues

Pinch shoulder blades down and back
Drive feet into floor
Keep elbows tucked at 45 degrees
Push bar through your chest
Maintain straight wrists

Breathing

Inhale during the eccentric lowering phase and brace your core; exhale forcefully during the concentric press while maintaining intra-abdominal pressure.

Tempo

3-1-1

Range of Motion

Start with bar at full arm extension directly over shoulders; lower to light contact at mid-chest (sternum/nipple line); press to full extension without elbow hyperextension.

Safety

Safety Notes

Use power rack safeties set just above chest
Always wrap thumbs around bar
Avoid suicide grip
Start with light weights to master form
Do not train heavy without spotter or safeties

Spotting

Position behind lifter for heavy sets; place hands lightly under bar plates ready to lift if needed; assist on unrack and rerack; for failed reps, help guide bar to chest then safeties.