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Bench Press (Barbell)

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Muscle Group:
Secondary Muscle Groups: Triceps, Shoulders

How to do a Bench Press (Barbell)

  1. Lie on the bench and make sure to have the four points of contact: your feet, butt, upper back, and head.
  2. Extend your arms up and grab the bar with a grip slightly outside shoulder-width level. Most barbells have lines that can help you find a good starting point.
  3. Once you’ve grasped the bar, bring your shoulder blades back and dig them into the bench. Simultaneously arch your lower back and ensure that your butt is in solid contact with the bench. Finally, plant your feet flat against the floor.
  4. Take a deep breath, unrack the bar, and bring it over your chest.
  5. As you keep your shoulders retracted, inhale again, begin to bend your elbows, and lower the bar toward your nipple line.
  6. Touch your chest with the bar, hold for a moment, and press up until your elbows are almost entirely locked out. Exhale.
  7. Keep repeating the motion.


To press effectively, one of the most important things you need to do is create a solid chain from your feet up to your hands. Your body should be stable during each bench press repetition, and the only moving parts should be your shoulders, elbows, and wrists.

Bench Press (Barbell) Alternatives