Barbell Bench Press

The Bench Press is an exercise that requires a Spotter. If you’re looking to improve Muscular Strength when performing this exercise you should aim for 2-5 sets of 6-8 repetitions with a weight of 70-80% of your maximum weight.

Body Part and Muscle Group
The Bench Press works the back of front upper body and back of upper arm with particular focus on the Pectorals, Tricep and Anterior Deltoid muscles.


Joint Actions
The movement to perform the Bench Press involves Shoulder Horizontal Flexion and Elbow Extension.



  • Starting from a lying position, face up.
  • Keep your arms straight but not locked, then grip the bar with a wider than shoulder width overhand closed grip.
  • Raise the bar directly above your chest. Your arms should be straight (elbows off lock) with your hands directly above your elbows.
  • Lower the bar by bending the elbows until your elbows are at 90 degrees or when the bar is just above your chest.
  • Raise the bar by straightening the bar (keeping elbows off lock), make sure you keep your wrists rigid throughout.

* This exercise is to be performed with a Spotter for safety reasons.

Progression: Add more weight, increase your reps, increase your sets or slow the exercise down.

Alternative: Fly’s, Dumbbell Press, Smith Machine, Cable Machine and Seated Chest Press.

You May Also Like