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IntermediateChestBarbellCompound

Barbell Bench Press

A classic compound exercise that targets the chest, shoulders, and triceps. The barbell bench press is a staple for building upper body strength and mass.

Video DemonstrationRoyalty-free via Pexels
Barbell Bench Press demonstration

Visual demonstration — Barbell Bench Press

Muscles Worked

Pectoralis Major (Primary)Anterior DeltoidTriceps Brachii

Step-by-Step Instructions

  1. 1Lie flat on a bench with feet firmly on the ground.
  2. 2Grip the bar slightly wider than shoulder-width.
  3. 3Lower the bar to your mid-chest with control.
  4. 4Press the bar back up until your arms are fully extended.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Keep your shoulder blades pinched together.
  • Do not bounce the bar off your chest.
  • Maintain a slight arch in your lower back.

Common Mistakes to Avoid

  • Flaring elbows excessively
  • Lifting hips off the bench
  • Incomplete range of motion

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