Animated GIF · Available via API
gif_boxBarbell Bench Press
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
BarbellCategory
strength
Mechanic
compound
Cal/min
7.3
Force
push
Barbell Bench Press is a intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
list_alt Step-by-Step Instructions
Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
Lift the barbell off the rack and hold it directly above your chest with your arms fully extended.
Lower the barbell slowly towards your chest, keeping your elbows tucked in.
Pause for a moment when the barbell touches your chest.
Push the barbell back up to the starting position by extending your arms.
Repeat for the desired number of repetitions.
grid_view More Chest Exercises
warning Common Mistakes
Flaring the Elbows 90°
Letting the elbows flare perpendicular to the torso puts the shoulder joint in a vulnerable position and reduces chest activation. Tuck the elbows to roughly 45–75° from your sides to protect the rotator cuff and create a stronger pressing angle.
Bouncing the Bar off the Chest
Using momentum from a bounce removes tension from the pecs, defeats the purpose of a full range of motion, and risks rib or sternum injury. Touch the bar to the lower chest with control, pause briefly, and then press with intent.
Lifting the Hips Off the Bench
Bridging the lower back excessively shifts the load away from the chest and can compress the lumbar spine under heavy loads. Keep your glutes in contact with the bench and maintain a modest natural arch — only the upper back and glutes should make firm contact.
shuffle Variations & Progressions
Incline Bench Press
Performed on a bench angled 30–45°, this variation shifts the emphasis toward the upper chest and anterior deltoids. A staple for building a fuller, more developed upper pec region.
Decline Bench Press
With the bench angled slightly downward, the lower and outer pec fibres are prioritised. It also tends to allow greater loads for many lifters due to reduced shoulder involvement.
Close-Grip Bench Press
A narrower grip — hands roughly shoulder-width — transfers more work to the triceps while still training the chest. A primary triceps mass-builder that carries over directly to lockout strength on the standard bench press.
Paused Bench Press
Holding a dead stop on the chest for 1–2 seconds eliminates elastic rebound and forces true concentric strength. Excellent for improving bar speed off the chest and is the standard used in powerlifting competition.
Use this data in your app
Access Barbell Bench Press and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Chest exercises