Barbell Bench Press

Start

Finish

How to do it

Retract scapula, lower bar to mid-chest, press up and slightly back.

Muscles worked

Primary: chest · Also works: triceps, front delts

Equipment

Full gym, Barbell

Common mistakes

• Bar bouncing off chest
• Elbows flared 90°
• Hips lifting off bench

Variations

• Incline bench
• Close-grip bench
• Paused bench

Can't do this one? Swap it for

• Dumbbell Bench Press
• Push-Up
• Machine Chest Press

Take care: ABROFIT automatically removes this movement for anyone who has flagged a shoulder problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Dumbbell Bench Presschest
• Push-Upchest
• Machine Chest Presschest
• Incline Dumbbell Presschest
• Cable Flychest
• Wall Push-Upchest