Barbell Bench Press
The barbell bench press is the most popular chest exercise and a cornerstone of upper-body strength. Lie on a flat bench, unrack the bar, lower it to your mid-chest, and press it back up to lockout.
How to Perform
Retract and depress your shoulder blades — squeeze them together like you are holding a pencil between them.
Plant your feet flat on the floor and drive through your legs for a stable base.
Lower the bar to your nipple line with elbows at roughly 45 degrees from your body.
Press the bar in a slight arc from your chest back toward your eyes.
Maintain a slight natural arch in your lower back — your glutes stay on the bench.
Common Mistakes to Avoid
Flaring elbows to 90 degrees — this puts excessive stress on the shoulder joint.
Bouncing the bar off the chest — this removes tension and risks rib injury.
Lifting hips off the bench to cheat the weight up.
Not using a full range of motion — the bar should touch your chest on every rep.
Muscle Activation
Variations
Decline Bench Press
Incline Barbell Bench Press
Close-Grip Bench Press
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