Scan to open on your phonegymvim.app/exercises/barbell-bench-press

Barbell Bench Press 7s · no sound

Barbell Bench Press

The classic horizontal press for chest, triceps, and front-delt strength — the cornerstone of every push day.

Primary muscle
Chest
Equipment
Barbell
Difficulty
Intermediate
Movement
Push
Share

How to do it

  1. Lie on the bench with your eyes directly under the bar and your feet planted flat on the floor.
  2. Pull your shoulder blades back and down into the bench to create a stable pressing platform.
  3. Grip the bar slightly wider than shoulder width with wrists stacked over elbows, then unrack to full arm extension.
  4. Lower the bar slowly to your lower chest with elbows tracked at about 60 to 75 degrees from your torso.
  5. Pause briefly with the bar touching the chest, keeping full-body tension and a tight upper back.
  6. Drive the bar back up explosively by pressing through the chest and triceps until the arms lock out.

Common mistakes

  • Letting the elbows flare to 90 degrees, which strains the front shoulders and reduces chest engagement.
  • Losing the shoulder-blade squeeze mid-rep, causing the shoulders to roll forward under load.
  • Bouncing the bar off the chest to use momentum instead of a controlled touch or pause.
  • Lifting the glutes off the bench for leverage, which destabilizes the lift and risks back strain.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Bodyweight Elevated Push Up Intermediate Bodyweight Elevated Push Up Chest Bodyweight Parallel Bar Dips Intermediate Parallel Bar Dips Chest Bodyweight Archer Push-Up Advanced Archer Push-Up Chest Bodyweight Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight

Plans that include the Barbell Bench Press

Busy Lifter
Busy Lifter
Days a week
2× a week
Session
~45 min
Level
Intermediate
Equipment
Gym
 Barbell Basics
Barbell Basics
Days a week
3× a week
Session
~35 min
Level
Beginner
Equipment
Gym
 Explosive Power Basics
Explosive Power Basics
Days a week
3× a week
Session
~50 min
Level
Intermediate
Equipment
Gym

Similar exercises

Barbell Floor Press Intermediate Barbell Floor Press Chest Barbell Barbell High Incline Bench Press Intermediate Barbell High Incline Bench Press Chest Barbell Barbell Incline Bench Press Intermediate Barbell Incline Bench Press Chest Barbell Decline Barbell Bench Press Intermediate Decline Barbell Bench Press Chest Barbell Reverse-Grip Barbell Bench Press Intermediate Reverse-Grip Barbell Bench Press Chest Barbell

Good to know

What muscles does the Barbell Bench Press work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Barbell Bench Press?
It uses a barbell. Without it, the Bodyweight Elevated Push Up and the Parallel Bar Dips train the same muscles the same way.
Is the Barbell Bench Press good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Knee Push Ups.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod