Chest / Intermediate / Compound (multi-joint)

Barbell Bench Press

The classic flat barbell press that builds the chest, front delts and triceps.

At a glance

Primary

Chest

Secondary

Triceps, Front delts

Equipment

Barbell, Bench

Movement pattern

Horizontal push

Level

Intermediate

Type

Chest, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Lie on a flat bench with your eyes under the bar and feet flat on the floor.
2. Grip the bar slightly wider than shoulder width, unrack it and hold it over your chest with arms straight.
3. Lower the bar under control to your mid chest.
4. Press the bar back up until your arms are extended.

Tips

• Keep the shoulder blades pulled back and down.
• Do not bounce the bar off the chest.
• Use a spotter for heavy sets.

Common mistakes

• ✗ Elbows flared straight out at 90°.

  Why it hurts: The upper arm jams into the front of the shoulder, a common cause of shoulder impingement and pec strain.

  ✓ Instead: Tuck the elbows to about 45–70° from the body and lower the bar to the lower chest.

• ✗ Bouncing the bar off the chest.

  Why it hurts: The impact can bruise the sternum and the rebound puts a sudden load on the shoulders.

  ✓ Instead: Lower under control, touch lightly and press.

• ✗ Shoulders rolling forward off the bench.

  Why it hurts: Without a stable shoulder blade base, the front of the shoulder takes the load.

  ✓ Instead: Pull the shoulder blades back and down before unracking and keep them pinned.

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