Setup and loading
Grip slightly wider than shoulder width. The bar comes down to your lower chest.
How to do the barbell bench press step by step
- Lie down with your eyes under the bar and your feet planted on the floor.
- Squeeze your shoulder blades together and down; keep a slight arch in your back.
- Unrack the bar with straight arms and lower it under control until it touches your chest.
- Press up and slightly back toward your face until your elbows lock out.
Form cues
- Elbows about 45-70 degrees from your body
- Shoulder blades pinned to the bench throughout
- Straight wrists, bar in the heel of your palm
Common mistakes
- Bouncing the bar off your chest
- Flaring your elbows to 90 degrees
- Lifting your glutes off the bench
Sets and reps for your goal
Max Strength
4-5 x 3-5 · rest 3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Hypertrophy
3-4 x 8-12 · rest 90 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Power
4-6 x 3 at 30-50% · explosive press · rest 2 min3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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