Barbell Bench Press: Video Exercise Guide & Tips - Muscle & Strength

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Exercise Profile
  • Target Muscle GroupChest
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles Shoulders, Triceps
Target Muscle Group

Chest

Chest Muscle Anatomy Diagram

Barbell Bench Press Overview

The barbell bench press is a classic exercise popular among all weight lifting circles. From bodybuilders to powerlifters, the bench press is a staple chest exercise in nearly every workout program.

For powerlifters, it is known as one of the “big three” lifts which includes the squat, deadlift, and bench press. For athletes, 1 rep max on bench press is a good indicator for on field/court performance. And for bodybuilders, the bench press is a compound exercise that targets many of the muscles in your upper body.

By performing the bench press, you primarily work your pectoralis major (your chest). Other muscles which assist in moving the barbell during a bench press are other muscles of the chest, triceps, and shoulders.

Not everyone is built to perform the traditional barbell bench press, so several variations have been created to ensure people can train this crucial movement pattern in a safe and comfortable way.

Some of these variations include:

  • Incline bench press
  • Decline bench press,
  • Dumbbell bench press
  • Dumbbell incline bench press
  • Dumbbell decline bench press
  • Smith machine bench press

Those with shoulder injuries can also utilize many of the alternative barbells out there that place less pressure on the shoulder to bench press. Some of these variations include hex bar bench press, football bar bench press, and Swiss bar bench press.

Barbell Bench Press Instructions

  1. Lie flat on a bench and set your hands just outside of shoulder width.
  2. Set your shoulder blades by pinching them together and driving them into the bench.
  3. Take a deep breath and allow your spotter to help you with the lift off in order to maintain tightness through your upper back.
  4. Let the weight settle and ensure your upper back remains tight after lift off.
  5. Inhale and allow the bar to descend slowly by unlocking the elbows.
  6. Lower the bar in a straight line to the base of the sternum (breastbone) and touch the chest.
  7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows.
  8. Repeat for the desired number of repetitions.

Barbell Bench Press Tips

  1. Technique first, weight second - no one cares how much you bench if you get injured.
  2. Keep the bar in line with your wrist and elbows and ensure it travels in a straight line. In order to keep the wrist straight, try to position the bar as low in the palm as possible while still being able to wrap the thumb.
  3. If you want to keep more tension through the triceps and chest, stop each repetition just short of lockout at the top.
  4. Don’t worry about tucking the elbows excessively, much of this advice is from geared lifters using suits. A slight tuck on the way down may be advisable for some lifters but other lifters can use an excellent cue from Greg Nuckols that will accomplish the same thing: “Flare and push”.
  5. Arching may be advisable depending upon your goals but ensure that most of the arch comes from the mid to upper back and not your lower back. If your lower back is cramping as you set up for the lift, you’re out of position and putting yourself at risk for potential injury.
  6. The bar should touch your chest with every single repetition. If you want to overload specific ranges of motion, look into board presses or accommodating resistance with chains or bands.
  7. As the bar descends, aim for your sternum (breastbone) or slightly below depending upon the length of your upper arm in order to promote a linear bar path.
  8. Intermediate and advanced lifters may use a thumbless or “suicide” grip but for the majority of lifters, it would be wiser to learn how to bench with the thumb wrapped around the bar at first.
  9. Fight to the urge to allow the wrists to roll back into extension, think about rolling your knuckles toward the ceiling.
  10. Experiment with grip width - if your have longer arms you may need to use a slightly wider grip. However, if you’re feeling pressure in the front of the shoulder during the exercise, you may need to widen your grip, improve scapular retraction, or slightly lessen the range of motion via exercises such as floor or board presses.
  11. Squeeze the bar as tightly as possible to help enhance shoulder stability.
  12. Some lifters prefer to tuck their toes while other prefer to keep the feet flat in order to optimize leg drive - experiment with both and see which one feels and allows for greater power production.
  13. Ensure the shoulder blades remain retracted and don’t allow them to change position as you press.
  14. The bar should descend under control and touch the lifter’s chest - no bouncing or excess momentum.
  15. Think about trying to push yourself away from the bar instead of pushing the bar off of you.
  16. Tightness through the upper back should be one of your main priorities throughout the course of the lift.
  17. Ideally, use a spotter to help assist with the lift off in order to maintain tension through the upper back.
  18. Keep the feet quiet throughout the lift and utilize leg drive by pushing your feet into the floor and squeezing your glutes to stabilize the pelvis.
  19. Focus on pulling the bar apart or trying to “bend the bar” in order to activate some of the intrinsic stabilizers in the shoulder.
  20. The glutes and shoulder blades should maintain contact with the bench throughout the entirety of the movement.
  21. If you want to learn more about about the intricacies of benching, Dave Tate’s benching bible is a great place to start.
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Notify me when new comments are posted All comments Replies to my comment Mohammed shihab Posted on: Mon, 10/28/2024 - 23:38

What is AMQREP

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M&S Team Badge Roger Posted on: Wed, 10/30/2024 - 20:42

Hi Mohammed, if you meant AMQRAP, that means As Many Quality Reps As Possible. If that E was intentional, then I am not sure what it would mean.

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Rich Posted on: Sun, 10/27/2024 - 18:21

If it says 3 sets 10-15 should each set be to failure so lighter weight more reps but to failure. And the same heavier weight fewer reps but to failure. And does it matter if you go up or down in weight during your sets as long as you reach failure. Kinda new to weight lifting, last time I lifted seriously was 30+ years ago.

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M&S Team Badge Roger Posted on: Tue, 10/29/2024 - 16:51

Hi Rich, thanks for the question and reading M&S!

There is more than one effective way to do this. You can use a challenging weight for 15 reps on the first set and keep with that for the last two, or you can go with light weight for 15, add weight and shoot for 12-13, and bump up again with the heaviest weight for 10. I like to use the latter, but either option will work. It's a matter of personal preference.

Hope this helps!

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Chris burgess Posted on: Thu, 04/17/2025 - 11:08

I would say 6-8 reps for strength 100% effort, and there's a lot of evidence to back this up.when you do 5 set of bench you don't want to do 10 reps = 50 reps for one exercise.

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Ricardo Posted on: Fri, 07/12/2024 - 23:12

When the program says to do 3 sets and 15 total reps. Does that mean 3 sets of 5 reps each?

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M&S Team Badge Roger Posted on: Thu, 07/18/2024 - 10:51

Hey Ricardo, if this is an M&S workout, do you mind sharing the link? That can help me answer the question better.

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ANKUR JYOTI PHUKON Posted on: Sun, 06/02/2024 - 13:49

How Much Weight do I have to lift. My 1RM bench press in 60kg, squat is 100 kg and deadlift is 110 kg

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M&S Team Badge Roger Posted on: Mon, 06/10/2024 - 06:30

Lift whatever weight you can based on the program you are doing. I don't know how you are training or what your goals are, so I can't offer much more advice than that.

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Jeferson Moreir... Posted on: Mon, 03/18/2024 - 12:21

Boa tarde. Posso trocar esse supino reto por supino inclinado com barra? Obrigado

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M&S Team Badge Roger Posted on: Mon, 03/25/2024 - 20:37

Sim, mas focará mais na parte superior do tórax.

Jeferson asked if he can sub in Incline Barbell Bench Press instead of this in Portuguese. I told him yes, but it will hit more of the upper chest.

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Pav Posted on: Tue, 05/23/2023 - 14:04

I noticed yesterday when recording myself,exactly from the front while pressing, that the bar moves to left side a bit . I grip evenly but when I press it’s like right side plates are tearing against power rack a bit . I’m having some left shoulder pain a bit too so was trying to identify the culprit, this could be the reason as it seems like that way bar is not centred (it is when I unrack it and when I grip it) but when I press seems like my left extends bit . Couldn’t find any solution on google is it something that is known, any cue why can I be doing this and how to fix it?

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M&S Team Badge Roger Posted on: Tue, 05/30/2023 - 20:36

Hi, Pav. A few possibilities here.

1. Make sure the bar is straight. If not, it will mess your bench up. 2. Make sure you're even on the bench. Shoulders should both be in place. 3. Make sure your elbows are tucked in from start to finish. If it flares out, it will make the bar shift. 4. If all of that is ok, you have a shoulder issue and need to talk to a doctor.

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Pav Posted on: Wed, 05/31/2023 - 00:04

Thank you. I do have some small pain in my left shoulder/collarbone and actually been to talk to doctor yesterday, will have x ray soon.

I will be doing my research what is happening,but further recording myself from front revealed that my pressing exercises are very uneven. And that’s not only bench press but OHP too,even my starting position at the bottom in OHP my right hand is lower than left,I completely wasn’t aware of that,and as I press bar is angled,for bench press starting position of course keeps the bar straight but again as I lower the bar, right hand lowers the bar faster.

I’m right handed and my right hand is bit stronger,and pain is in my left shoulder/Collarbone. I’m not asking for a medical advice,but any suggestions what could that be before?

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M&S Team Badge Roger Posted on: Wed, 05/31/2023 - 08:15

If you have access to dumbbells, try the exercises with dumbbells and film yourself to see if the same thing is occurring. If it is, then I would suggest working each side one at a time until you're able to even out your strength. If not, then it's a simple matter of your stronger side supporting more than the weaker side.

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Rajesh Posted on: Thu, 03/23/2023 - 22:32

Is warm up set included in any or first workout of any muscle group.

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M&S Team Badge Roger Posted on: Thu, 03/30/2023 - 15:32

Unless it specifically says otherwise, most of our programs include work sets only. So, if you see 3 sets of 10-12 reps for example, then you should consider all three as work sets. Hope this helps!

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Akash Posted on: Fri, 02/03/2023 - 05:21

Currently I’m doing push pull leg workout plan. Does the weight remain same for each set?

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M&S Team Badge Roger Posted on: Mon, 02/20/2023 - 21:11

It can, or you can add weight once you feel strong enough. That is up to you.

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Matthew Daniel Posted on: Wed, 10/05/2022 - 14:55

Does the weight stay the same for each set??

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M&S Team Badge Roger Posted on: Sat, 10/08/2022 - 17:27

Which program are you using, Matthew? Some require the same weight while others recommend adding weight each set.

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James Posted on: Thu, 01/23/2020 - 03:26

I'm not sure I understand the tempo thing. Is the 5 like meant for 5 seconds ? What is the x about?

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Karen Lourdes Howes Posted on: Wed, 08/07/2024 - 18:47

Great question to ask you. Tempo or time under tension is win you’re performing a movement let’s say benchpress and you were at the lowering point so the bar is kind of close to your chest you’re gonna press your knuckles up to the ceiling and you’re gonna burst it out one 1 so it’s on the Raised position you then bring it down to perform rep counting 3-2-1 As you count that #1 pause 1/2 sec then drive that bar upwards counting - 1 you gonna come lower it you count three, two, one so it’s Counting extra

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Jeremy R Posted on: Tue, 09/03/2019 - 15:44

I was MAS would post either in the video or the written tips WHEN to breathe. Breathing is arguable the most important thing about ANY exercise, but sadly a lot of their posts don’t tell you when you should breathe

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Rick Sherman Posted on: Thu, 07/27/2017 - 08:17

I do not have a bench with supports for a bar or a partner, sad, will dumbbells work as well

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Nick Posted on: Tue, 05/02/2017 - 10:11

I don't have any strength to bench press. Put 2.5kg weight on each side of the bar and can't even lift that. Really down and embarrassed. I tried the squats and just about managed them. How can I get more strength to do bench press?

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Reia Posted on: Sat, 05/13/2017 - 16:24

Nick don't be ashamed if u can't lift that much weight just start with an empty bar and work your weight up. Everyone had to start small to make big things happen. A tip is to do pushups every other day to get more strength in your chest and triceps.

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Christian Posted on: Fri, 12/29/2017 - 09:54

Push ups!

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David Posted on: Sun, 05/12/2019 - 14:57

Building muscle is all about repetition the more you do it and the more muscle you get the better your bench press will be right now I am 14 and my 1 rep max is 125 and I started out doing 65 and I kept going and I kept going to the gym and working out my muscles and I ended up getting stronger and better at lifting. As I said it's all about repetition and keep increasing what you do on your lifts.

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Karen Lourdes Howes Posted on: Wed, 08/07/2024 - 18:48

Great work!

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abdelrahman Posted on: Mon, 07/22/2019 - 05:11

Hi neck! we all been there bro. just do what you have to do and make good friendships with people who will take you a couple of steps into the right direction. cheers

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Karen Lourdes Howes Posted on: Wed, 08/07/2024 - 18:41

If you can’t lift much see, it’s OK, The point of strength training is to gain strength if all you have is dumbbell yes you can practice with dumbbells. it’s different but you can always play with time under tension, static holds, hold one dumbbell and one hand while you’re pumping out the other one and then switch over. If you happen to get a barbell just do a barbell with no wait what we would do is rip out a set about a reps and increase how many reps you do because he will be gaining strength you can also have under tension count three down one up three seconds down one second

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Pat Posted on: Thu, 06/18/2015 - 09:57

Why hasn't anyone asked: How many reps and sets for each excersis ???

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M&S Team Badge MikeWines Posted on: Fri, 06/19/2015 - 09:49

Pat, It's just a exercise demonstration video, not a workout.

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thasve Posted on: Mon, 03/14/2016 - 03:39

how many reps for each workout?? In group A and B

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Shelley Posted on: Sat, 08/13/2016 - 21:31

Slide the screen to the left on the screen that show the list of exercises.

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Bobby Posted on: Tue, 12/20/2016 - 10:54

10reps, 3-4sets an exercise

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Xu Posted on: Mon, 05/08/2017 - 09:00

10-8-6. With maximum weight

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Wolverines75 Posted on: Sun, 02/12/2023 - 00:03

Heavier weight to get stronger 5 to 8 reps. Make sure you’re adding weight that that’s heavy but comfortable doing 5 to 8 reps take long breaks to recover for next lift. To get shredded and get form 12 to 14 reps last one till burn out. Same lighter weight just more reps and shorter rest time.

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MuscleBuilder Posted on: Thu, 09/18/2014 - 09:41

I want to do this exercise but I don't have any weights. Is here any other way for do this exercise? Please reply!

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Wolfwell Posted on: Thu, 05/14/2015 - 18:22

Push ups but nothing is ever the same as just doing bench press

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Ambious Posted on: Fri, 12/04/2015 - 06:51

Of course. Start with flat pushups first. Then slowly progress to doing one-arm pushups as shown in this video: https://www.youtube.com/watch?v=R7v1Tng8N4U. Else you can progress on the flat pushup by placing some heavy objects between your shoulders for added resistance. Anyway I'll recommend the One-Arm Pushup.

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SAMMY Posted on: Tue, 09/09/2014 - 15:27

HELP PLEASE GUYS.. can you substituted the bench for just a carpet floor as there is no gym near me????

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eslam Posted on: Mon, 08/25/2014 - 11:52

This is the first time i see this website and workout programs . Thanks for working people here .

we dont have like this technology in middle east .

Appreciated !

Eslam

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Elliott Posted on: Sun, 03/23/2014 - 14:55

Wow, that's what I was looking for, what a information! existing here at this web site, thanks admin of this web page.

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Jonathan L Posted on: Tue, 03/11/2014 - 06:42

If im doing the dumbbell press and the barbell press during a workout. Which exercise should i do first?

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Dave Posted on: Sat, 01/04/2014 - 16:18

Since this is on power day, shouldn't we be lifting the weight explosively while locking the elbows out and touching the chest? From a powerlifting perspective, are we not supposed to be able to do the most weight possible at low reps? I'm more for saving the slower, non elbow locking movements for hypertrophy days.

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David T. Posted on: Thu, 10/31/2013 - 09:24

When I bench press now I don't let the bar touch my chest because I feel the tension leaving the chest slightly. But whether you touch your chest or not is personal preference. But in reality it is not necessary. When I do pushups, I don't let my chest touch the ground for the same reason but also it is another case of personal preference according to what's comfortable to the user.

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GENE Posted on: Sat, 12/05/2015 - 09:25

The only comment I have is if you are competing in a bench press contest you have to touch your chest with the bar or it will not count. yes it is much harder if you do not touch the chest but as long as you do not bounce it off your chest and pause at the bottom it will be very good for increasing your weight on the bench press,it has worked for me,bench pressing 280lbs,189 body weight and 75yrs old

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Jamie Posted on: Sun, 10/13/2013 - 19:25

How about the reclined bench, and the incline, both effective

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