Barbell Bench Press Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs.
Barbell Bench Press is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest.
It requires barbell to do.
How to do Barbell Bench Press
Setup
Lay supine on bench. Dismount barbell from rack over upper chest utilizing broad oblique overhand grasp.
Exercise
Lay flat on a bench with your feet on the ground. Place your hands on the barbell so that when the bar is at its lowest point your elbows are at 90 degree angles. Lower the barbell slowly and as low as possible. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.
Tips
Range of motion will be compromised if grip is too wide.
Make sure to wrap your thumbs around the bar to ensure safety.
Competitive lifting requires bar to make contact with chest above bottom of the sternum with momentary pause. Gluteus Maximus, Erector Spinae, Quadriceps, and other muscles may be considered significant stabilizers during actual powerlift.
Chains provide increasing resistance as barbell moves away from floor. Chains can be used during either Powerlift-style Bench Press or Standard-style Bench Press.
Illustrated Guide
Learn how to do barbell bench press from this step-by-step illustrations:
Muscles Worked
The muscles used for barbell bench press may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for barbell bench press are:
Primary Muscles
- Triceps
- Deltoids
- Pecs
Synergyst Muscles
- Front Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Barbell Bench Press faster?
Barbell Bench Press Training and Progressions
Standards and Averages
Wonder how do others perform in Barbell Bench Press and how should you?
Barbell Bench Press Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Barbell Bench Press Alternatives
Variations
Wonder how to make Barbell Bench Press either easier or more challenging?
Barbell Bench Press Variations
Discover more
Classification
| Type(s) | Strength, Compound |
| Muscles Worked | Triceps Brachii, Deltoids, Pectorals, Anterior Deltoids |
| Difficulty Level(s) | Basic, Challenging, Easy, Hard |
| Equipment | Barbell, Weight Machine |
| Location | At Gym |
Muscles Worked
| Target muscle(s) | Triceps, Deltoids, Pecs |
| Synergyst muscle(s) | Front Deltoids |
