Barbell Bench Press: how to do it right
In short: The barbell bench press is a compound movement targeting the middle of the chest, with peak tension at mid-range of the movement.
How to do it, step by step
- 1Lie down with your eyes under the bar, shoulder blades retracted and down, feet planted on the floor, a slight natural arch in your lower back.
- 2Grip a little wider than shoulder width, strong wrists stacked over your forearms, bar over the upper chest.
- 3Lower the bar under control toward the bottom of the sternum, elbows at about 45 degrees from your torso, without flaring them out to 90.
- 4Graze the chest with no bounce, then press while keeping tension continuous, without snapping your elbows into lockout at the top.
- 5Keep a smooth rhythm: about 2 seconds on the lengthening phase, a controlled press, no dead time.
The mistake to avoid
Don't bounce the bar off your chest, keep your glutes on the bench.
Other common mistakes
- Bouncing the bar off your chest reduces chest work at mid-range: lower under control and graze it with no impact.
- Flaring your elbows out to 90 degrees overloads the shoulder: keep them at about 45 degrees from your torso.
- Lifting your butt or losing shoulder blade retraction scatters your force: stay braced with your shoulder blades squeezed from start to finish.
- Violently locking out your elbows at the top releases tension: stop just before full extension.
Muscles worked
- Main:
- Chest
- Supporting:
- Front delts, Triceps
The pectoralis major (sternocostal head, the middle) is the prime mover: it brings the arm toward the midline of the body. The clavicular head (upper chest) and the anterior deltoid assist the initial push. The triceps brachii finishes the elbow extension at the end of the push. The serratus anterior stabilizes the scapula.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Converging Chest Press Machine ›
- Dumbbell Floor Press ›
- Medicine Ball Chest Pass ›
- Decline Barbell Bench Press ›
- 30° Incline Barbell Bench Press ›
Frequently asked questions
How do I do this exercise?
Lie down with your eyes under the bar, shoulder blades retracted and down, feet planted on the floor, a slight natural arch in your lower back. Grip a little wider than shoulder width, strong wrists stacked over your forearms. Lower toward the bottom of the sternum, elbows at about 45 degrees from your torso, graze with no bounce, then press while keeping tension continuous.
How low should I go?
Lower until you graze the bottom of the sternum, with no bounce and no pause. Tension peaks at mid-range, when your forearms are close to vertical: that is your sticking point. Do not look for a pause at the bottom or a hard lockout at the top, stay continuous and controlled to keep tension where the chest works hardest.
I don't feel anything, is that normal?
You should feel the work in your chest, especially at mid-range where it is weakest. Squeeze your shoulder blades together and graze the sternum with no bounce. If you only feel your triceps or shoulders, try a few sets with a one-second pause at mid-range: you will force your chest to take over exactly where the movement breaks down.
How fast should I do the movement?
Lower the bar under control for about 2 seconds, then press firmly but under control. No dead time at the bottom or the top, keep a smooth rhythm. It is control at mid-range that builds your chest, not how fast you press.
How do I breathe?
Inhale and hold your breath, filling your rib cage before you lower: it expands the chest and stabilizes the shoulder blades. Keep that bracing through the hard mid-range phase, and exhale as you pass the sticking point or just after. Never let the air out at the hardest moment.