Barbell Bench Press
A horizontal press using a barbell and flat bench.
BeginnerBarbellBench
What you need
Flat bench and barbell rack with correctly set safeties; use a spotter when needed.
How to do it
Lie on the bench with your feet planted. Take an overhand grip a little wider than your shoulders.
Unrack with control and hold the bar above your chest, keeping your hips supported.
Bend your elbows to lower the bar toward your chest without bouncing.
Press upward to straighten your arms, then return the bar securely to the rack after the set.
Keep in mind
- Keep your feet and hips in contact with their supports.
- Choose a load you can lower and press smoothly.
Guide reference
This general guide summarizes the linked reference. Read the original for photos and additional guidance.
ACE — Barbell chest press (opens in a new tab)Reference checked . Use a comfortable range of motion; stop if a movement hurts. A qualified trainer can help with your individual setup.