CHEST · COMPOUND
Barbell Bench Press
A foundational horizontal pressing exercise performed with a barbell and flat bench.
Primary musclesChest
Secondary musclesTriceps, Front delts
EquipmentBarbell, Bench
DifficultyBeginner · Horizontal Push
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Set your eyes under the bar and place your hands evenly on the bar.
- Brace your upper back and keep your feet firmly planted.
- Lower the bar under control toward the lower-to-mid chest.
- Press the bar back up while keeping your body stable.
Tips
- Keep the shoulder blades pulled back and down.
- Use a grip that lets your forearms stay reasonably vertical near the bottom.
Common mistakes
- Bouncing the bar off the chest.
- Letting the shoulders roll forward.
- Lifting the feet or shifting position during the set.
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