# Bench Press (Barbell)

> The classic flat barbell press that builds your chest, front delts and triceps.

Page: https://fitnessie.app/exercises/bench-press/
Type: Barbell · Push
Demo video: https://fitnessie.app/demos/bench-press/33a141f1af6c0e51.mp4

## How to do it

1. Lie on the bench with your eyes under the bar, shoulder blades pulled down and back, feet planted.
2. Grip the bar about one and a half times shoulder width with the bar low in your palms.
3. Unrack the bar and hold it over your shoulders.
4. Lower it to your lower chest with your elbows about 45 degrees from your torso.
5. 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)](https://fitnessie.app/exercises/close-grip-bench-press/)
- [Bench Press (Dumbbell)](https://fitnessie.app/exercises/dumbbell-bench-press/)
- [Bench Press (Smith Machine)](https://fitnessie.app/exercises/smith-machine-bench-press/)
- [Bench Press - Wide Grip (Barbell)](https://fitnessie.app/exercises/wide-grip-bench-press/)

## Programs that use it

- [3x5 Linear Progression](https://fitnessie.app/programs/3x5-linear/)
- [5x5 Linear Progression](https://fitnessie.app/programs/5x5-linear/)
- [Greyskull LP](https://fitnessie.app/programs/greyskull-lp/)
- [GZCLP](https://fitnessie.app/programs/gzclp/)
- [5/3/1](https://fitnessie.app/programs/531/)
- [5/3/1 Boring But Big](https://fitnessie.app/programs/531-bbb/)
- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)
- [Texas Method](https://fitnessie.app/programs/texas-method/)
- [Madcow 5x5](https://fitnessie.app/programs/madcow-5x5/)
- [Push Pull Legs](https://fitnessie.app/programs/ppl/)
- [PHUL](https://fitnessie.app/programs/phul/)
- [Upper/Lower](https://fitnessie.app/programs/upper-lower/)

## References

- [StrengthLog: Bench Press](https://www.strengthlog.com/bench-press/)
- [Stronger By Science: How to Bench](https://www.strongerbyscience.com/how-to-bench/)
- [NASM: Barbell Bench Press](https://www.nasm.org/resource-center/exercise-library/barbell-bench-press)
- [YouTube: Jeff Nippard bench tips](https://www.youtube.com/watch?v=vcBig73ojpE)