How to do the Barbell Bench Press
Barbell Bench Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Barbell Bench Press demonstration · © GymiaFit
Barbell Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Bench Press step by step
- 1Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
- 2Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- 3Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
- 4Lower the barbell slowly towards your chest, keeping your elbows tucked in.
- 5Pause for a moment when the barbell touches your chest.
- 6Push the barbell back up to the starting position by extending your arms.
- 7Repeat for the desired number of repetitions.
7 free workouts use it
Barbell Bench Press — questions
What muscles does the Barbell Bench Press work?
The Barbell Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Barbell Bench Press?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Barbell Bench Press?
Barbell Decline Bench Press, Barbell Decline Wide-grip Press, Barbell Guillotine Bench Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Barbell Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.