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Barbell Weighted Bench Press

Barbell Weighted Bench Press

The Barbell Weighted Bench Press is a classic and effective exercise that primarily targets the chest muscles, specifically the pectoralis major. This compound movement also engages the shoulders and triceps as secondary muscles, making it a fantastic addition to any upper body workout routine. To perform the Barbell Weighted Bench Press, you'll need a bench and a barbell with weight plates. Begin by lying flat on the bench with your feet firmly planted on the ground. Grip the barbell with your hands slightly wider than shoulder-width apart, keeping your palms facing forward. Lower the barbell in a controlled manner towards your chest, making sure to keep your elbows at a 90-degree angle. As you push the barbell back up to the starting position, focus on engaging your chest muscles and exhale during the exertion phase. It's important to maintain proper form throughout the exercise, ensuring that your back remains flat on the bench and your core is engaged for stability. The Barbell Weighted Bench Press is often used to build upper body strength, increase muscle size, and improve overall upper body power. By gradually increasing the weight load over time, you can effectively challenge and stimulate muscle growth. However, it's crucial to approach this exercise with caution, especially if you're new to weightlifting or have any pre-existing shoulder or chest injuries. Always start with a weight that feels comfortable for you and seek guidance from a fitness professional to ensure proper technique and form. Adding this exercise to your routine can help you achieve a stronger, more defined upper body.


  • Start by lying flat on a bench with your feet flat on the floor.
  • Position your arms slightly wider than shoulder-width apart and grip the barbell with an overhand grip.
  • Slowly lower the barbell down to your chest, keeping your elbows at a 90-degree angle.
  • Press the barbell back up to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form to target the chest muscles effectively.
  • Increase the weight gradually to build strength.
  • Ensure a full range of motion, lowering the barbell to touch the chest and extending the arms fully at the top.
  • Incorporate variations like incline or decline bench press to target different areas of the chest.
  • Use a spotter when lifting heavy weights for safety.
  • Focus on proper breathing, exhaling on the exertion phase.
  • Don't neglect accessory exercises to strengthen supporting muscles.
  • Include adequate rest and recovery periods between sessions to avoid overtraining.
  • Fuel your body with a balanced diet rich in protein to support muscle growth.
  • Stay consistent and dedicated to your training routine.

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