About this exercise
The bench press is a compound strength-training exercise that primarily targets the chest (pectorals), triceps, and shoulders. It involves pressing a barbell upward while lying flat on a bench.
Barbell bench-press
Step by step instructions, muscle activation and variants for the Barbell bench-press.
MediumMiddle chest
How to Perform
- make sure the bar is centered over the middle of the bench
- head so that your eyes look straight up at the bar
- elbows should be 75 degrees away from the body
- thumb around the bar (safety)
- no backward wrist bending
- bar lower in the hand (not on the fingers)
- feet on the ground, under the knees
- push chest up, and pull shoulder blades back and down
- tighten your core (no energy leaks)
- bar should be on shoulder level when up, on the chest bottom when down
Muscle Activation
Primary
Middle chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Barbell bench-press
The Barbell bench-press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.