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Chest

Barbell bench press

The barbell bench press lowers a loaded bar to your chest while lying on a bench, then presses it back up.

Primary
Chest
Secondary
Triceps, Shoulders
Equipment
Barbell
Type
compound

Why it earns a spot

It is the easiest way to progressively overload the chest, front shoulders and triceps with a heavy, repeatable load.

How to do it

  1. Lie down with your eyes under the bar, feet planted, and shoulder blades pulled back and down against the bench.
  2. Grip the bar slightly wider than shoulder width and unrack it over your shoulders.
  3. Lower the bar to your lower chest with your elbows at about 45-75 degrees from your torso.
  4. Touch lightly and press the bar up and slightly back to above your shoulders.
  5. Keep your feet down and your glutes on the bench for the whole rep.

Common mistakes

  • Flaring the elbows to 90 degrees, which stresses the shoulders; tuck them to roughly 45-75 degrees.
  • Bouncing the bar off your chest; control it to a light touch.
  • Lifting your hips off the bench to finish a rep; the set is over when you need to.

How to program it

SetsRepsRest
3-54-82-3 min

Add 2.5 kg (5 lb) when you complete every set at the top of the range. Smaller jumps with fractional plates keep it going longer.

Routines that use it

Full-body 3-day routine3 days a week · beginner to intermediateUpper/lower 4-day split4 days a week · intermediatePush/pull/legs 6-day routine6 days a week · intermediate to advancedBeginner 5x5 routine3 days a week · beginner

Swaps and alternatives

Incline dumbbell pressPush-upDip
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Log every barbell bench press set.

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