How do you do the Bench Press (Barbell)?

Lie on the bench with your eyes under the bar, shoulder blades pulled down and back, feet planted. Grip the bar about one and a half times shoulder width with the bar low in your palms. Unrack the bar and hold it over your shoulders. Lower it to your lower chest with your elbows about 45 degrees from your torso. Press the bar up and back until your arms are straight over your shoulders.

What muscles does the Bench Press (Barbell) work?

Mainly the chest and front delts, with help from the triceps.

What are common Bench Press (Barbell) mistakes?

Slouching the shoulders forward. Flaring the elbows to 90 degrees. Bouncing or shifting your feet. Using a thumbless grip.

Bench Press (Barbell): how to do it, form cues and muscles worked

How to do it

Lie on the bench with your eyes under the bar, shoulder blades pulled down and back, feet planted.
Grip the bar about one and a half times shoulder width with the bar low in your palms.
Unrack the bar and hold it over your shoulders.
Lower it to your lower chest with your elbows about 45 degrees from your torso.
Press the bar up and back until your arms are straight over your shoulders.

Key cues

Shoulder blades down and back
Slight arch, glutes on the bench
Feet stay planted
Forearms vertical at the bottom
Bar finishes over the shoulders

Common mistakes

Slouching the shoulders forward
Flaring the elbows to 90 degrees
Bouncing or shifting your feet
Using a thumbless grip

Muscles worked

Primary: Chest and front delts
Secondary: Triceps

Equipment

Barbell, bench and squat rack.

Variations

Bench Press - Close Grip (Barbell)
Barbell · Triceps · Push
Bench Press (Dumbbell)
Dumbbell · Chest, front delts · Push
Bench Press (Smith Machine)
Smith machine · Chest, front delts · Push
Bench Press - Wide Grip (Barbell)
Barbell · Chest, front delts · Push

Bench Press (Barbell)