Bench Press

The Barbell Bench Press exercise is performed on a flat bench with a barbell and it works the chest, front of the shoulders, and the back of the arms

Primary Muscle(s): Pectoralis major

Secondary Muscle(s): Anterior deltoid,  Triceps brachii


Starting Position

  • Lie face up on a bench
  • Keep your buttocks in contact with the bench and your feet flat on the floor
  • Dismount barbell from the rack over the chest using a wide overhand grip

Exercise Movement

  • Lower the weight to chest
  • Pause briefly, then push the weight back up to the start under control
  • Repeat as necessary keeping the movement smooth and continuous


*Variation: This exercise can be performed with dumbbells*

→ AlternativeChest Press