How to do the Barbell Bench Press
Lie on the bench with your eyes under the bar and your feet planted on the floor.
Grip the bar slightly wider than shoulder width and pull your shoulder blades back and down.
Lower the bar under control to your lower chest, elbows at about 45 degrees.
Press the bar up forcefully until your arms are straight, keeping your glutes on the bench.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–4 min |
| Muscle growth | 3–4 | 6–12 | 2.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Bench Press doesn’t suit your gym or your joints.
Train smarter
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- 5x5 workout program: a 12-week plan to get strongHow the 5x5 workout program works, a full 12-week plan from linear progression to weekly progression, starting weights, who 5x5 suits and when to move on.
