The barbell bench press is a classic weightlifting exercise that primarily targets the chest muscles (pectorals). This guide focuses on performing the flat bench press with a barbell.
Execution:
Lie on your back on a flat bench and press a weighted barbell up and down in a controlled motion directly above your chest.
For reference, the world record for the bench press in 2007 was 470 kg (1036 lbs), set by Ryan Kennelly.
Find more chest exercises at Weight Training and Bodybuilding.
Execution
- Positioning on the Bench
Lie flat on the bench. Keep your feet flat on the ground, or as an alternative, raise your legs and rest your thighs on your abdominals. This second variation is helpful for those who tend to arch their lower back during the press. - Grip and Setup
Lift the barbell off the rack using a grip slightly less than twice shoulder-width. The ideal grip distance is just shorter than the span from elbow to elbow when your upper arms form a straight line.
Exhale as you lift the bar off the rack. Start with arms extended, but your muscles should remain engaged, keeping your elbows supported. - Body Alignment
Keep your shoulders low, close to the bench, and never lift them during the movement. Your head, buttocks, and lower back should stay in contact with the bench throughout.
Lifting your lower back is poor form and can lead to injury. - Lowering the Barbell
Slowly lower the bar until it lightly touches your chest, inhaling as you go. The downward movement should be slightly slower than the upward press (around 3 seconds).
Your elbows should angle slightly back (toward your feet). Do not bounce the bar off your chest. - Pressing Up
Press the bar back up while exhaling. The upward motion should be a bit faster than the downward one.
Keep your shoulders close to the bench and slow down just before reaching full extension. Extending your arms too quickly can put stress on your elbows and lead to injury.
Advice
- The barbell bench press should typically be the first exercise in your chest routine.
- Stretch your triceps, chest, and shoulders between sets for better mobility and recovery.
- Follow the bench press with butterflies or dumbbell flies to further isolate the chest.
- Always bench press with a training partner or spotter for safety.
- If you don’t have access to a bench or barbell, push-ups are a great alternative for working the chest.
- The bench press is one of the three main lifts in the sport of powerlifting.
Suggestions
