Barbell bench press
Primary muscles: Chest. Assisting muscles: Shoulders, Triceps.
How to do it
- Lie back on a flat bench and grip the bar slightly wider than shoulder-width, so your forearms form a 90° angle with your upper arms at the midpoint of the movement.
- Lift the bar off the rack and hold it straight above your chest with your arms locked out — this is the starting position.
- Breathe in and lower the bar under control until it touches the middle of your chest.
- Breathe out and press the bar back to the starting position, squeeze your chest at the top and hold for a second.
- Repeat the movement, then rack the bar.
Key to the execution: Lower the bar twice as slowly as you press it, keeping your elbows slightly below the line of your body.
Common mistakes
- Arching your back excessively to lift more weight.
- Lowering the bar to your neck or stomach instead of mid-chest.
- Snapping your elbows into lockout at the top without control.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Chest exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.