Exercise library
Barbell Bench Press
Chest · Horizontal push
Generic horizontal push demo. Follow the steps below for this exact exercise.
Horizontal pushCompound
The main barbell horizontal press and the standard measure of upper body pushing strength.
- Difficulty
- Moderate
- Tracking
- Measured in reps
Muscles worked
ChestTricepsShoulders
Equipment
BarbellBench
How to do it
- Lie on a flat bench with your eyes under the bar and grip it slightly wider than shoulder width.
- Pull your shoulder blades back and down, plant your feet, and unrack the bar over your shoulders.
- Lower the bar to your mid chest with your elbows about 45 degrees from your ribs.
- Press back up to straight arms over your shoulders and keep your hips on the bench.
Coaching cues
- Use a spotter or safety pins whenever you train close to your limit.
- Wrap your thumbs around the bar, never press with a thumbless grip.