Bench press
Also called: barbell bench press, flat bench press
Lie on a bench and press a barbell from your chest.
Touch: chest, triceps working.
Main: chest, triceps Also: front shoulders
Simplified illustration. Follow the steps and cues for exact form.
Dumbbells only: no barbell or squat rack? Do Dumbbell bench press instead.
Home with bands: no barbell, bench or squat rack? Do Push-up instead.
Bodyweight: no barbell, bench or squat rack? Do Push-up instead.
- Main muscles
- chest, triceps
- Equipment
- barbell, bench, squat rack
- Level
- Getting the hang of it
- Pattern
- Push
Wear and bring
- Set the rack's safety bars (or use a spotter) so you can drop a failed rep safely.
- Clips (collars) on both ends so plates can't slide off.
Key cues
- Eyes under the bar, feet flat on the floor.
- Squeeze your shoulder blades together and down.
- Bar touches your lower chest.
- Elbows about 45° from your body, not flared straight out.
How to do it
- Lie on the bench with your eyes under the bar.
- Grip slightly wider than shoulder-width and squeeze your shoulder blades together.
- Lift the bar off the hooks and hold it over your shoulders with straight arms.
- Lower it with control to your lower chest.
- Press it back up over your shoulders.
Common mistakes
| Common mistake | Fix |
|---|---|
| Bouncing the bar off the chest | Touch, then press. Use less weight. |
| Elbows flared out wide | Tuck them to about 45°. It's easier on the shoulders. |
Stop if
Stop if you feel sharp or pinching pain in your shoulders, elbows or chest, numbness or tingling, or pain that gets worse with each rep. Burning in the working muscles, heavy breathing and shaky last reps are normal effort.
Related: shoulder pain.
By equipment
| Your setup | Do this |
|---|---|
| Full gym | Bench press |
| Dumbbells only | Dumbbell bench press |
| Home with bands | Push-up |
| Bodyweight | Push-up |
| My equipment | Set it on Equipment |
Sets and reps by goal
| Goal | Reps | Sets | Rest |
|---|---|---|---|
| Strength | 3–6 | 3–5 | 2–5 min |
| Muscle | 6–15 | 3–4 | 1–2 min |
| Fat loss | 8–15 | 2–4 | 1–1½ min |
| General health | 8–12 | 1–3 | 1–2 min |
Where these come from: Goals. In a program, follow the program's numbers.
General information, not medical advice. If you have an injury, a health condition or are pregnant, check with a doctor or physical therapist before starting.