Barbell exercise

Bench Press (Barbell) form, muscles worked, and workout tracking

The barbell bench press is a foundational compound exercise that primarily targets the pectoralis major, anterior deltoids, and triceps. It is widely used as a benchmark for upper body pushing strength and is a staple in both hypertrophy and powerlifting programs.

Bench Press (Barbell) illustration

How to do Bench Press (Barbell)

  1. 1Lie flat on the bench with your eyes under the bar and feet planted firmly on the floor.
  2. 2Grip the bar slightly wider than shoulder-width and unrack it, positioning it directly over your chest.
  3. 3Lower the bar slowly to your mid-chest while inhaling, keeping your elbows tucked at a 45-degree angle.
  4. 4Press the bar back up to the starting position while exhaling, driving through your palms and keeping your shoulder blades retracted.
  5. 5Maintain a slight natural arch in your lower back and ensure your glutes remain in contact with the bench throughout the movement.

Related exercises

Bench Press - Close Grip (Barbell)

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Bench Press (Dumbbell)

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Bench Press (Smith Machine)

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Bent Over Row (Barbell)

Back · Barbell

Track Bench Press (Barbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.