Chest · Barbell
Barbell Bench Press
The barbell bench press is a cornerstone compound exercise designed to build strength and mass in the chest, anterior deltoids, and triceps. It is suitable for lifters of all levels and typically serves as the primary heavy movement at the beginning of a push or chest workout.
How to do it
- Lie back on a flat bench. Position your hands on the barbell slightly wider than shoulder-width apart.
- Keep your feet firmly on the ground and your back pressed against the bench.
- Inhale as you slowly lower the barbell to the middle of your chest, ensuring that your elbows are pointed outwards at about a 45-degree angle from your torso.
- Exhale as you powerfully press the barbell upwards until your arms are fully extended.
Common mistakes
- Flaring your elbows out perpendicular to your torso places excessive shear stress on the shoulder joints and rotator cuffs.
- Bouncing the bar off your chest uses momentum rather than muscular effort and risks injury to your sternum.
- Lifting your glutes off the bench hyperextends the lumbar spine and destabilizes your base of support.
- Failing to keep your shoulder blades pinched together reduces stability and shifts the workload away from the pectorals.
Tips
- Retract and depress your shoulder blades firmly into the bench before unracking the barbell to protect your shoulders.
- Drive your feet flat into the ground throughout the entire set to generate total-body tension and stability.
- Lower the bar in a controlled path toward the lower-to-mid chest rather than letting it free-fall.
Sets and reps
For raw strength, perform 3 to 5 sets of 3 to 5 reps with 2 to 4 minutes of rest. For muscle hypertrophy, complete 3 to 4 sets of 6 to 10 reps resting 90 to 120 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Can dumbbells replace the barbell bench press?
Yes, flat dumbbell bench presses provide comparable pectoral activation while allowing a greater range of motion and a more shoulder-friendly arm path.
What should I do if bench pressing hurts my shoulders?
Stop the set immediately, check that your elbows are tucked at around 45 degrees, and ensure your shoulder blades are retracted. If the pain persists, discontinue the lift and consult a medical specialist.
