How To Do Barbell Bench Press

Barbell Bench Press Exercise

When it comes to training your upper body, the barbell bench press is one of the top exercises for building strength and power.

A compound exercise, it will hit your chest, shoulders, triceps, as well as your biceps to a small degree.

It’s typically performed at the very start of your workout program when you are feeling fresh so that maximum strength can be used to lift a heavier weight if that’s your strategy.

Barbell Bench Press How To

  • Lay down on a flat bench underneath a racked barbell and place the hands slightly wider than shoulder width apart on the barbell.
  • Once comfortable, breath in and out and then lift the weight to remove it from the rack. Push the barbell upwards to full extension (but avoid locking-out your elbows)
  • Then lower the weight downwards slowly towards the sternum.
  • Once almost touching the chest, pause and then press the weight directly back up, exhaling as you do.
  • Press the barbell up again for the next rep and continue until failure or as desired.

Form and Technique

As you perform the barbell bench press, be sure that you keep your lower back flat on the bench, prevent arching.

For lower back support, bring your legs up with your knees parallel to the bench when lifting.

Or, for more power during your lift, keep your feet on the floor.

Variations:   Dumbbell Bench Press, Smith Machine Bench Press, Push Ups

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Barbell Bench Press