Barbell Bench Press

The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.

Chest Barbell Strength

Step by step

1. Lie on the bench with your eyes directly under the bar and your feet planted flat on the floor.
2. Pull your shoulder blades back and down into the bench to create a stable pressing platform.
3. Grip the bar slightly wider than shoulder width with wrists stacked over elbows, then unrack to full arm extension.
4. Lower the bar slowly to your lower chest with elbows tracked at about 60 to 75 degrees from your torso.
5. Pause briefly with the bar touching the chest, keeping full-body tension and a tight upper back.
6. Drive the bar back up explosively by pressing through the chest and triceps until the arms lock out.

Muscles and equipment

Target muscle

Mid chest

Secondary muscles

Triceps

Equipment

Barbell

Type

Strength

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