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Chest · Intermediate

Bench Press

Classic flat barbell press for the chest, triceps, and front delts.

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Bench Press demonstration

Exercise overview

Training details

ChestTricepsShoulders

Equipment

Barbell

Sets × reps

4 × 10

Rest

2 min

How to perform it

Step-by-step instructions

  1. 01Lie flat on the bench with your feet planted and your eyes under the bar.
  2. 02Grip the bar slightly wider than shoulder width and keep your shoulder blades pulled back.
  3. 03Unrack the bar with control and hold it above your chest.
  4. 04Lower the bar toward your mid-chest while keeping your elbows under control.
  5. 05Press the bar back up until your arms are straight, without losing your upper-back position.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteDumbbell FlyComparable substituteMedicine Ball Chest PassComparable substituteSled Chest PressComparable substituteDumbbell PulloverComparable substituteParallel Bar Dips

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