Barbell bench press
Chest . Triceps . Front delts
Lower to the chest, drive up and slightly back.
Use in a programExercise profile
Best forStrengthMuscle growth
Effectiveness★★★★★ 5/5
EquipmentBarbell, Bench, Rack
Also worksTriceps, Front delts
Recommended3-5 sets x 5-10 reps, rest 120-180 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
Use a rack or spotter; never train heavy to failure alone.
- Purpose
- The classic barbell press for chest and pressing strength.
- Setup
- Lie on the bench, eyes under the bar, shoulder blades pinched.
- Common mistakes
- Bouncing off the chest or flaring the elbows wide.
- Easier
- Use dumbbells or lighter weight with a spotter.
- Harder
- Add a pause on the chest or increase the load.
- Safety
- Use a rack or spotter; never train heavy to failure alone.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s