Demo & instructions
Barbell Bench Press
Also known as: Bench Press, Flat Bench Press, Flat Barbell Press
Instructions
Lying on a bench, you lower a barbell to your chest and press it back up. The classic way to build pressing strength because it is easy to load in small, steady steps.
- Movement
- Horizontal push
- Type
- Compound
- Level
- Beginner
- Typical range
- 3–15 reps
Setup
- 1Set the bar in the rack at a height you can reach with a slight bend in your elbows.
- 2Lie back so your eyes are under the bar and plant both feet flat on the floor.
- 3Grip the bar a little wider than your shoulders with your thumbs wrapped around it.
- 4Pull your shoulder blades together and down into the bench, then lift the bar out over your shoulders.
Execution
- 1Lower the bar with control to the middle of your chest, elbows angled slightly in toward your sides.
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
