How To: Barbell Bench Press

Build a stronger and stabile upper body with the barbell bench press exercise.

The barbell bench press exercise is an upper body pressing movement. Commonly used to build muscle size and body strength; this exercise targets the upper body muscles including: chest, triceps, and shoulders.

The barbell bench press requires the person working out to lie flat on a bench which allows for improved muscle stability and the ability to lift a heavy amount of weight. Which will lead to greater muscle development.

The barbell bench press exercise is a great for people looking to build strength, increase body size, and power.

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    Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position.
  2. Barbell Bench Press
    Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position.

Trainer’s Tips

  • Make sure to wrap your thumbs around the bar to ensure safety.
  • Do not bounce the bar off of the chest. Move the bar in a controlled fashion.
  • Avoid arching the lower back. Instead, keep your hips on the bench throughout the entire movement.