Chest
Barbell Bench Press
4 × 6–8 · Intermediate · Barbell
How to do it
- Lie on the bench with eyes under the bar, shoulder blades pinched together, feet planted.
- Unrack and hold the bar over your shoulders with straight arms.
- Lower the bar under control to mid-chest, elbows about 45 to 75 degrees from your body.
- Press the bar up and slightly back until your arms are straight.
Coach tip: Use a spotter or safety arms for heavy sets, and never bounce the bar off your chest.
About this exercise
Chest training builds pressing power for everything from push-ups to sport. This movement loads the pectorals through a full stretch and a strong contraction — the combination that drives both strength and size.
Primary muscles
Pectoralis major
Also working
Front deltoids, triceps, serratus anterior
Common mistakes
- Bouncing the weight off the chest or dropping it through the last few centimetres
- Flaring the elbows wide and pinching the front of the shoulder
- Cutting the range short at the bottom, where the chest works hardest
Form & safety — Keep your shoulder blades pinned back and down on the bench or floor, and stop the set if you feel pinching in the front of the shoulder.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.