Barbell Bench Press

Barbell Bench Press trains 3 of the 18 muscle groups Full Coverage tracks: Chest 100%, Triceps 50%, Front delts 40%.

Backbone movement Level: Intermediate Barbell Bench Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Barbell Bench Press - Start position — Start position

Barbell Bench Press - Finish position — Finish position

How to do it

Lie on a flat bench, eyes under the bar, feet planted.
Grip a little wider than shoulder-width. Pull your shoulder blades together and down into the bench.
Unrack and hold the bar over your chest with straight arms.
Lower under control to your mid-chest, elbows about 45 degrees from your ribs, not flared out.
Touch your chest, then press back up. Keep your shoulder blades pinned the whole set.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Dumbbell Bench Press, it loads Triceps 5 points higher. It needs Barbell + Bench where the other uses Dumbbells + Bench. Compared with the Dumbbell Flys, it loads Triceps 50 points higher, Front delts 25 points higher, Chest 10 points higher. It needs Barbell + Bench where the other uses Dumbbells + Bench.