Barbell Bench Press
The king of chest exercises. A compound movement that builds raw upper body pressing power, targeting the pectorals, front deltoids, and triceps. This is the gold standard for measuring upper body strength.
Target Muscles
Equipment
How To Perform
Lie flat on a bench with feet firmly planted on the floor, creating a slight arch in your lower back.
Grip the barbell slightly wider than shoulder-width apart with a full grip (thumbs wrapped).
Unrack the bar with help from a spotter if needed, and hold it directly above your chest with arms extended.
Inhale and lower the bar slowly to your mid-chest, keeping elbows at roughly 45 degrees from your torso.
Pause briefly when the bar lightly touches your chest — do not bounce.
Press the bar back up explosively to the starting position, exhaling as you push.
Squeeze your chest at the top of the movement and repeat.
Pro Tips
- Keep your shoulder blades retracted and squeezed together throughout
- Drive through your feet for stability — leg drive matters
- Don't bounce the bar off your chest — control the weight
- Always use a spotter when lifting heavy
- If you feel shoulder pain, narrow your grip slightly
Why You Should Do This
Pairs Well With
Build a complete programme by combining with: