Barbell Bench Press

Exercise for chest, triceps and front deltoids

Barbell Bench Press Illustration

Exercise execution guide

Starting position

Lying on the bench, your feet flat on the floor. Grasp the bar with a grip wider than shoulder width. Your forearms should be perpendicular to the floor.


Unhook the bar and slowly lower it to the lower part of your chest. As you contract your pectorals, push the load upwards until your arms are almost straight.

During the whole movement:

  • Keep your elbows on the outside to put maximum stress on your chest and minimum stress on your anterior deltoids and triceps.
  • Keep your shoulders flat against the bench.

Equipment required

Barbell, Bench

Main muscles


Secondary muscles

Front deltoids, triceps