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
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.