Barbell bench press
General guidance. This page has not been reviewed by a qualified professional yet.
Barbell bench press. Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
How to do this exercise: Barbell bench pressSetup · movement · load
- Set your position
Lie on a bench inside a rack, feet planted. Set safety bars or use a spotter; for close grip use roughly shoulder width.
- Make the movement
Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not use a heavy bar without safeties or an excessively narrow grip.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Intermediate
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Chest
Supporting muscles
Front deltoids, Triceps
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Lie on a bench inside a rack, feet planted. Set safety bars or use a spotter; for close grip use roughly shoulder width.
- Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
Common mistakes
- Do not use a heavy bar without safeties or an excessively narrow grip.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.