Barbell Bench Press

Barbell Bench Press

The barbell bench press is a classic compound exercise that primarily targets the muscles of the chest, shoulders, and triceps. It is widely considered one of the most effective upper body exercises for building strength and muscle mass. When performed correctly, this exercise can help you develop a chiseled chest, enhance upper body power, and improve overall upper body muscular endurance. The barbell bench press involves lying flat on a bench, positioning your feet firmly on the ground, and gripping the barbell with a slightly wider than shoulder-width grip. This grip allows for optimal engagement of the chest muscles while involving the triceps and shoulders as secondary muscles. As you lower the barbell towards your chest, your pectoral muscles engage to stabilize and control the movement. The pushing motion to raise the barbell recruits the chest, triceps, and shoulders to complete the repetition. To maximize your gains with the barbell bench press, it is important to maintain proper form and technique. Ensure your shoulder blades are retracted and your back is firmly pressed against the bench throughout the movement. This helps to prevent excessive strain on the shoulders and optimizes chest muscle engagement. Gradually increasing the weight and challenging yourself with progressive overload is essential for progression in strength and muscle development. Incorporating the barbell bench press into your workout routine can lead to improvements in upper body strength, power, and aesthetic development. However, it is crucial to remember that form and technique should never be compromised in favor of lifting heavier weights. Prioritize safety and listen to your body by using an appropriate weight and performing the exercise with control and precision.


  • Lie down on a flat bench with your feet firmly planted on the ground.
  • Grip the barbell with your hands slightly wider than shoulder-width apart, palms facing forward.
  • Slowly unrack the barbell and hold it directly above your chest with your arms straight.
  • Lower the barbell towards your chest in a controlled manner, keeping your elbows at a 90-degree angle.
  • Pause briefly when the barbell is just above your chest.
  • Push the barbell back up to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize muscle activation and prevent injury.
  • Gradually increase the weight lifted to progressively challenge your muscles and promote strength gains.
  • Incorporate variations like incline bench press or close grip bench press to target different muscles.
  • Include both eccentric and concentric phases of the movement to engage the muscles effectively.
  • Ensure a balanced grip width and position your hands evenly on the bar to activate different muscle fibers.
  • Use a spotter or safety bars when lifting heavy weights to ensure safety and prevent accidents.
  • Engage your core muscles by maintaining a stable and steady body position throughout the exercise.
  • Control the movement and avoid using momentum to maintain tension on the muscles.
  • Breathe properly by exhaling during the concentric phase and inhaling during the eccentric phase.
  • Allow sufficient rest between sets to recover and maintain proper performance.


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