Barbell Towel Bench Press

The barbell towel bench press is a variation of the barbell board bench press. It builds size and strength in the chest and triceps. Using a towel during this movement improves your sticking point and help you become stronger in the area where you typically struggle to move the weight.


  1. 68_A
    Lie on your back on a bench. Place a rolled towel on your chest. Grasp a barbell with an overhand grip that's just wider than shoulder-width and hold it above your chest with your arms fully extended, this will be your starting position.
  2. Barbell Towel Bench Press
    Lower the bar straight down in a controlled motion until it touches the towel. 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

  • Do not bounce the bar off of the chest. Move the bar in a controlled fashion.
  • Keep your hips on the bench throughout the entire movement.