Skip to main content

The Better Me

Exercise atlas

Barbell exercise

Barbell bench press

A horizontal press performed from a supported lying position. Lower the bar toward the mid chest and press it vertically until the arms are extended.

Open in atlas
Movement
Horizontal push
Difficulty
Intermediate
Mechanics
Compound
Posture
Lying

Muscles involved

Primary

Chest

Equipment and setup

Required: Barbell, Flat bench.

  • Plant the feet firmly.
  • Set the shoulder blades back and down.

How to perform the movement

  1. Lower the resistance toward the chest.
  2. Press until the elbows are nearly straight.
  3. Return under control.

Technique cues

  • Keep the wrists stacked.
  • Keep the shoulders away from the ears.

Interactive preview

Movement guide

Rest position preview for Barbell bench press

Inspect barbell bench press in 3D

Play the movement and change the camera angle.

Related exercises

Dumbbell bench pressDumbbells · Horizontal pushOpen guideMachine chest pressMachine · Horizontal pushOpen guideFloor push-upBodyweight · Horizontal pushOpen guideBand-resisted push-upResistance band · Horizontal pushOpen guideDumbbell flyDumbbells · Horizontal adductionOpen guideStanding cable flyCable · Horizontal adductionOpen guide