Barbell Bench Press

One of the big three upper-body lifts, highly effective for overall chest hypertrophy.

Intermediate · Recommended Sets: 3-4 sets x 6-10 reps · Lower Chest, Triceps, Front Delts

Barbell Bench Press — Points to Check Today

  • Set the safety bars first — They prevent the bar from pinning your chest if you fail a rep. (Attempting a maximal weight with no safeties)
  • Use a spotter if you're alone — You need help if you can't push up on the last rep. (Attempting a weight you can't lift without a spotter)
  • Keep your wrists straight — If your wrists bend back, the bar's weight loads onto the wrist joints. (Bending the wrists back so the bar rests on the heel of the palm)

Barbell Bench Press — How to Do It / If You're New

  1. Lie on the bench positioned so your eyes are directly under the bar, and grip the bar slightly wider than shoulder-width.
  2. Retract your shoulder blades and pin your upper back to the bench, push your chest up to create an arch, then press your feet firmly into the floor.
  3. Unrack the bar and bring it over your shoulders, then inhale and lower it slowly toward your sternum.
  4. Once the bar lightly touches your chest, drive through your feet into the floor, exhale, and press the bar back to the starting position.