Barbell Bench Press
The barbell bench press is the standard test of upper body pressing strength, performed lying on a flat bench and pressing a loaded barbell from the chest to lockout. It trains the pectorals as the prime mover, with the front deltoids and triceps driving the press and the serratus anterior stabilizing the shoulder blades. Lifters build their chest programs around it because it allows heavier loading than any other chest movement and progresses in small, measurable jumps.
How to Do the Barbell Bench Press
- Lie flat on the bench with your eyes roughly under the bar. Plant your feet firmly on the floor.
- Grip the bar slightly wider than shoulder width. Unrack it and hold it directly over your shoulders with arms locked out.
- Pull your shoulder blades back and down and keep a slight, natural arch in your lower back.
- Lower the bar under control to your mid-chest, keeping your elbows at roughly a 45-75° angle from your torso — not flared straight out.
- Press the bar back up in a straight line until your arms are fully extended, without bouncing it off your chest.
- Re-rack the bar with control at the end of your set — don't let it drift back onto the hooks unassisted.
Common Mistakes
Flaring the elbows to 90°
Pressing with elbows straight out to the sides puts unnecessary strain on the shoulders. Keep them tucked closer to your torso as the bar descends.
Bouncing the bar off the chest
Using momentum instead of muscle to reverse the bar reduces the training effect and increases injury risk. Lower with control and press deliberately.
Lifting the hips off the bench
Driving through the legs to arch the hips up turns the lift into a partial range of motion. Keep your glutes on the bench throughout the set.
Not using a spotter on heavy sets
Bench press is one of the few lifts where failing under the bar without a spotter or safety pins is genuinely dangerous. Always have a spotter or set safeties at chest height on near-max attempts.
Track This Exercise in the App
Log your barbell bench press sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.