Barbell Bench Press
Quick answer
The Barbell Bench Press mainly works the chest, with help from the front delts and triceps. Basic pushing movement that develops the chest, with help from the triceps and shoulders. Beginners: 2–3 sets of 10–12 reps with a load you control.
How to do it
- Lie on the bench, eyes under the bar, feet flat on the floor.
- Squeeze your shoulder blades, arch your upper back slightly, and grip the bar a little wider than shoulder-width.
- Unrack the bar and lower it under control to the bottom of your chest, elbows at about 45° from your torso.
- Push the bar back up while exhaling until your arms are extended, without locking out abruptly.
Muscles worked
MainSecondary
- Chest
- Triceps
- Anterior Deltoids
Common mistakes
- Don't bounce the bar off your chest.
- Keep your glutes on the bench throughout the press.
- Work with a spotter or safety bars once the load gets heavy.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Barbell Bench Press work?
Mainly the chest. It also works the front delts and triceps.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Barbell Bench Press good for beginners?
It is an intermediate exercise: learn the technique with a light load first, ideally with someone experienced, and progress in small steps.
Related tools
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