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Barbell Bench Press

Learn how to properly perform the Barbell Bench Press with this complete demonstration video.

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What is the Barbell Bench Press?

The barbell bench press is a fundamental compound exercise for developing the chest muscles, triceps, and shoulders. Highly popular among athletes of all levels, it helps in gaining both strength and muscle mass. It's a staple exercise in bodybuilding and strength training programs.

How to properly perform the Barbell Bench Press

  1. Lie flat on a bench with your feet planted firmly on the ground.
  2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Unrack the barbell and lower it to your chest, keeping your elbows at a 90-degree angle.
  4. Press the barbell back up to the starting position, fully extending your arms.
  5. Lower the barbell again and repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Powerlifting
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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