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Barbell Bench Press

A compound upper-body press that develops horizontal pushing strength, primarily involving the pectorals, triceps and anterior deltoids while requiring stable shoulder-blade positioning and controlled bar movement.
PRIMARY MUSCLE
Pectoralis Major
SECONDARY MUSCLES
Triceps · Anterior Deltoid
Exercise Demonstration Watch the Movement
Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

01

Setup

Position your eyes beneath the bar. Plant your feet firmly on the floor and establish a stable upper-back position. Grip the bar slightly wider than shoulder width, keep the wrists stacked over the forearms, and brace before unracking.
  • Feet stable on the floor
  • Upper back set firmly
  • Grip even and secure
02

Execution

Unrack the bar under control and position it over the shoulders. Lower the bar toward the lower chest while maintaining upper-back tension and stable foot pressure. Press the bar upward until the elbows are extended, maintaining control and avoiding excessive shoulder movement.
  • Control the descent
  • Maintain wrist and forearm alignment
  • Press without losing body position
Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

01

Key Coaching Points

  • Set the upper back before unracking
  • Keep the feet stable throughout the set
  • Control the descent toward the lower chest
  • Press while maintaining wrist and forearm alignment
02

Common Errors

  • Losing the upper-back position during the press
  • Allowing the wrists to collapse backwards
  • Bouncing the bar off the chest
  • Changing foot position during the repetition
Important Considerations
Use a load you can control through the full movement. If you are unfamiliar with the exercise, begin with a lighter load and prioritise stable body position, controlled bar path and consistent technique.
Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy
The barbell bench press primarily targets the pectoralis major, with substantial contribution from the triceps brachii and anterior deltoid. The scapular stabilisers and upper-back musculature help maintain a stable pressing base.
  • Primary: Pectoralis major
  • Secondary: Triceps brachii
  • Secondary: Anterior deltoid
  • Scapular stabilisers support upper-back position
Biomechanics
The bench press is a horizontal pressing movement involving shoulder horizontal adduction and elbow extension. Bar path, grip width and upper-back position influence joint loading and the contribution of the chest, shoulders and triceps.
  • Main pattern: Horizontal push
  • Shoulder horizontal adduction is a primary action
  • Elbow extension completes the press
  • Grip width influences the shoulder and elbow mechanics
  • Stable scapular positioning improves pressing efficiency
Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Variations
  • Close-Grip Bench Press
  • Incline Barbell Bench Press
  • Dumbbell Bench Press
  • Paused Bench Press
Programming
  • Primary upper-body strength exercise
  • Horizontal pressing development
  • Chest and triceps hypertrophy
  • Strength and power-focused programming
Typical Rep Range 3–12 reps
Programming Note
Use lower repetition ranges with heavier loads for strength development and moderate repetition ranges for hypertrophy. Adjust volume, load and variation according to training experience, recovery and technical consistency.
Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When
  • Shoulder discomfort occurs during pressing
  • The lifter cannot maintain a stable upper-back position
  • Heavy loads are used without suitable safety supports
  • Technique changes significantly as fatigue increases
Possible Modifications
  • Reduce the range of motion
  • Use dumbbells to allow a more individual arm path
  • Use a machine press for greater external stability
  • Reduce the load and rebuild pressing control
Safety Note
Exercise selection, range of motion and loading should reflect the individual’s current mobility, training experience and tolerance. Use appropriate safety supports or a spotter when training with challenging loads.