Barbell Bench Press
The classic chest builder. Lying on a flat bench, you lower a barbell to your lower chest with your elbows tucked, then press it back up over your shoulders.
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Lower the bar to your lower chest, elbows tucked about 45°
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How to do it
- Lie on a flat bench with your eyes under the bar. Plant your feet flat on the floor, a little wider than your hips.
- Grip the bar with your hands a hand-width or two outside your shoulders, so your forearms will be vertical at the bottom.
- Pull your shoulder blades back and down into the bench, keeping your glutes and upper back on it with a slight arch in your lower back.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower it under control to your lower chest, elbows tucked about 45–60° from your sides.
- Touch lightly without bouncing, then press the bar up and slightly back until it is over your shoulders again.
Common mistakes
- Flaring the elbows straight out to 90°, which loads the front of the shoulder.
- Bouncing the bar off the chest instead of touching and pressing under control.
- Lifting your hips off the bench to push the bar up.
- Letting the shoulder blades drift apart so the shoulders roll forward.
- Gripping so wide or so narrow that the forearms tilt at the bottom.
- Benching heavy without a spotter or safety arms.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Related exercises
Push-Up
The classic bodyweight chest exercise. Holding your body in one straight line, you lower your chest toward the floor and push back up.
View in 3D →Parallel Bar Dip
A bodyweight push for the chest and triceps. Supported on two bars, you lower your body by bending your elbows, then press back up to straight arms.
View in 3D →Dumbbell Bench Press
A flat-bench chest press with a dumbbell in each hand. Each arm works on its own, and the hands can travel a little further than with a barbell.
View in 3D →