How to do a Barbell Bench Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Barbell Bench Press
Flat Bench
Barbells
Workouts with Barbell Bench Press
Instructions for Proper Form
Bench Press is one of the three Powerlifting movements, and one of the most common upper body exercises. It’s a fantastic compound exercise that can help you build strength in your chest, shoulders, and triceps. It’s a staple in most fitness programs, and is often used as a metric for tracking upper body strength in general.
- Lie your back onto a bench while squeezing your shoulder blades together and place your heels firmly on the ground underneath your knees.
- The bench should be in contact with your head, shoulders, and butt at all times.
- Grab ahold of the barbell just outside shoulder-width apart before unracking the barbell so that your arms are extended over your shoulders.
- Keeping your core braced by breathing into your stomach and flexing the abdominal muscles, descend the barbell to your chest by flexing your elbows keeping them at a 45 degree angle from your torso.
- Gently touch the middle of your chest with the barbell before exhaling the barbell back to the starting position.
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Flared Elbows
Flaring your elbows out can sometimes help you lift heavier weights, but it places more tension on your shoulders. The ideal position can vary slightly from person to person, but try to keep your elbows around 45 degrees from your torso, and make small adjustments from there.
Keep Your Wrists Straight
Allowing your wrist to extend in order to grab a barbell may feel more secure, and less likely to slip out of your hands. The downside is that it places a lot of tension on your wrist, and can be a limiting factor to how much weight you can move. Focus on keeping your wrist in a neutral position inline with your forearm.
Bouncing the Bar
Bouncing the bar off your chest can help you lift heavier weights, but it increases your risk of injury, and makes the exercise less effective. Focus on slowly lowering the bar, and gently tapping your chest at the bottom of the movement.
Weight & 1 Rep Max Calculator
Average Barbell Bench Press standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps55lbs1 Rep Max70lbs
- intermediate8reps75lbs95lbs
- advanced8reps95lbs120lbs
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Alternative Exercises to Barbell Bench Press
1. Dumbbell Bench Press
99.7 mSCORESWAPPED 66,537 TIMESDumbbell Bench Press is a variation on the standard Bench Press. Like Bench Press, this compound exercise primarily targets the chest, while also training the triceps and shoulders. The use of dumbbells allows for greater instability which can help you become more stable on pushing movements in general, while also isolating each side of the body to prevent you from compensating for any weaknesses between sides.
2. Dumbbell Incline Bench Press
99 mSCORESWAPPED 20,658 TIMESDumbbell Incline Bench Press is a variation on the more standard Barbell Incline Bench Press. This compound exercise primarily targets the chest, but the incline also places more emphasis on the shoulders. The use of dumbbells makes this exercise more unstable than its barbell counterpart, while also forcing you to address any strength discrepancies between sides.
3. Barbell Incline Bench Press
98.9 mSCORESWAPPED 16,895 TIMESBarbell Incline Bench Press is a variation on a standard Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, but this variation places much more emphasis on your shoulders and upper chest.
4. Smith Machine Bench Press
89.5 mSCORESWAPPED 16,539 TIMESSmith Machine Bench Press is a compound chest exercise that also recruits the triceps and shoulders. The use of the Smith Machine adds stability to the movement allowing you to focus more on exertion, or learning the movement.
- Beginner
- Chest
- Flat Bench
- Smith Machine
5. Hammerstrength Chest Press
94.3 mSCORESWAPPED 13,415 TIMESHammerstrength Chest Press is a variation on the more standard Barbell Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, shoulders, and triceps. The use of a Hammerstrength machine forces you to use a fixed range of motion. This can help you either learn the movement, or focus your efforts on exertion rather than stability.
- Beginner
- Chest
- Hammerstrength (Leverage) Machine (all forms)
6. Machine Bench Press
93.5 mSCORESWAPPED 13,109 TIMESMachine Bench Press is a compound exercise the primarily targets the chest, shoulders, and triceps. The use of a machine forces you to use a fixed range of motion which can be a great way to learn the movement, or to focus your effort on exertion rather than stability.
- Beginner
- Chest
- Bench Press Machine
7. Dumbbell Fly
98.3 mSCORESWAPPED 10,171 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
8. Machine Fly
98.2 mSCORESWAPPED 7,791 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
- Beginner
- Chest
- Fly Machine
9. Cable Crossover Fly
97.3 mSCORESWAPPED 6,860 TIMESCable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.
- Beginner
- Chest
- Cable Crossover
10. Push Up
94.5 mSCORESWAPPED 6,025 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest