Barbell Bench Press
Also known as: Bench Press · Flat Bench Press
The benchmark upper-body pressing lift, and the most reliable way to load the chest heavily.
- Primary
- Pectoralis major
- Secondary
- Anterior deltoid, Triceps brachii
- Equipment
- Barbell
- Type
- Compound
- Level
- Intermediate
How to do it
Set up
- Lie flat with your eyes directly under the bar.
- Pull your shoulder blades down and back, and hold them there: this is the position you press from.
- Plant both feet flat and drive them into the floor to create a stable arch through your upper back.
- Grip slightly wider than shoulder-width, wrists stacked over your forearms rather than bent back.
Perform the rep
- Unrack the bar and bring it over your mid-chest with your arms locked.
- Lower under control to the base of your sternum, elbows tucked to roughly 45–75° from your torso.
- Touch the chest without bouncing, then drive the bar up and slightly back toward your face.
- Lock out without letting your shoulder blades roll forward off the bench.
Common mistakes
-
Flaring the elbows to 90°
Elbows straight out to the sides puts the shoulder in its most vulnerable position and shortens the pec's effective leverage. Tuck to around 45–75°.
-
Losing the upper back
If your shoulder blades unpack as you press, you lose your platform and the shoulder takes load the chest should be carrying. Retract before you unrack and hold it for every rep.
-
Bouncing off the chest
A bounce uses tendon elasticity to get through the hardest part of the lift, which is exactly the part you want to train. Touch and press.
-
Feet moving
Shuffling feet means you have no leg drive and no stable base. Set them once, drive them down, leave them.
How to programme it
Leave 1–2 reps in reserve on your heavy sets. Bench is the lift where grinding to failure most often costs you a shoulder.
Variations
- Incline Barbell Press: more upper chest
- Close-Grip Bench Press: more triceps
- Dumbbell Bench Press: greater range of motion, easier on the shoulders
- Floor Press: limits range of motion for lifters with shoulder pain
Frequently asked questions
How wide should my bench press grip be?
Slightly wider than shoulder-width, such that your forearms are roughly vertical when the bar touches your chest. Wider shortens the range of motion but stresses the shoulder more; narrower shifts work to the triceps.
Should I arch my back when benching?
A moderate arch from squeezing your shoulder blades together and driving your feet down is correct and safe: it stabilises the shoulder. An extreme arch that lifts your lower back well off the bench is a powerlifting technique for reducing range of motion, not a general recommendation.
Why does my shoulder hurt when I bench?
Usually flared elbows, an unstable shoulder blade position, or too much pressing volume relative to pulling volume. Tuck the elbows, retract and hold the shoulder blades, and make sure your weekly rowing sets at least match your pressing sets.