Bench Press (Barbell) Guide

Reviewed by Michael Liu

Updated on Jul 10, 2025

Bench Press (Barbell) Exercise Demo

Exercise Profile

Exercise Equipment

Barbell

Primary muscles

Chest, Triceps

Secondary muscles

Front Delts

Exercise Category

Horizontal Push

Bench Press (Barbell) Muscles Worked

Front

Back

MuscleSet

Chest

50%

Triceps

30%

Front Delts

20%

Bench Press (Barbell) Overview

The barbell bench press is one of the most iconic and effective compound lifts for upper body development. It primarily targets the pectoralis major, but also engages the triceps and anterior deltoids, making it a cornerstone in strength and hypertrophy routines. The ability to load heavy weight allows for progressive overload, crucial for muscle growth and strength adaptation. Beyond aesthetics, the bench press builds pressing strength that carries over into sports, pushing movements, and daily functional activities. Its popularity in powerlifting, bodybuilding, and general fitness programs makes it a true staple. Perfecting form, including scapular retraction, a stable setup, and controlled tempo, can greatly enhance performance and reduce injury risk.

Why Do The Bench Press (Barbell) ?

Bench Press (Barbell) is an essential exercise for developing functional strength, improving performance, and promoting hypertrophy in the targeted muscle groups. It can help correct muscular imbalances, support joint health, and enhance coordination, depending on the movement pattern. Incorporating this exercise into your training routine not only improves strength but also contributes to greater athleticism, injury prevention, and physique development. This movement is especially effective when performed with proper form and integrated into a well-rounded training plan tailored to your goals.

How to Do A Bench Press (Barbell)

1. Lie flat on the bench, grip the bar slightly wider than shoulder-width apart. 2. Unrack the bar, position it above your chest, arms fully extended. 3. Lower the bar slowly to mid-chest, keeping elbows tucked slightly. 4. Press the bar upward explosively, driving through your chest, locking arms at the top.

Machine Tips

Ensure bench and bar height adjustments fit your arm length; consider safety spotter arms if lifting alone.

How to Progress

Gradually increase weight (2.5-5 lbs per session), improve technique consistency, add variations (incline/decline presses).

PROGRAMS WITH Bench Press (Barbell)