2 minutes reading time

Barbell Bench Press

Intermediate
Equipment
Chest
Chest
Shoulders
Shoulders
Triceps
Triceps
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push (Bilateral)

The barbell bench press is a foundational compound lift used across all lifting disciplines. Whether you’re a bodybuilder aiming for hypertrophy, a powerlifter chasing PRs, or an athlete boosting performance, the bench press is essential for upper body development. It primarily targets the pectoralis major, while also engaging the anterior deltoids, triceps, and upper back stabilizers.

Key Benefits:

  • Builds upper body pushing strength
  • Targets chest, shoulders, and triceps simultaneously
  • Improves shoulder stability and control under load
  • Essential for powerlifting, bodybuilding, and athletic performance
  • Allows for heavy loading and progressive overload
  1. Lie flat on a bench and grip the bar just outside shoulder width.
  2. Retract your shoulder blades and drive them into the bench for stability.
  3. Have your spotter assist with the lift-off and let the weight settle.
  4. Inhale and slowly lower the bar to your lower chest by unlocking your elbows.
  5. Touch the bar to your chest (no bouncing), then press it up in a straight line while driving your feet into the floor.
  6. Repeat for the desired number of repetitions.
  • Prioritize form over weight to reduce injury risk.
  • Keep wrists aligned with elbows and bar positioned low in your palm.
  • Avoid excessive elbow tucking—slight flare works best for most.
  • Maintain tight scapular retraction throughout the movement.
  • Keep feet quiet and use leg drive for additional power and pelvic stability.
  • Lower the bar with control and avoid bouncing off the chest.
  • Roll your knuckles toward the ceiling to prevent wrist overextension.
  • Experiment with grip width depending on your limb length and comfort.
  • Think about pushing yourself away from the bar, not just the bar upward.

🧠 Want to dive deeper? Look into Dave Tate’s “Benching Bible” for advanced mechanics and technique! 💪

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