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All chest exercisesChest · Gym

Barbell Bench Press

The heavy compound for total pec mass and pressing strength.

IntermediateBarbell + bench4 × 5–8
Barbell Bench Press demonstration thumbnail — How To Get A Huge Bench Press with Perfect Technique
ChestBarbell + bench

Barbell Bench Press

Demo · Jeff Nippard

Verified Barbell Bench Press demonstration by Jeff Nippard. Click to play.

How to do the Barbell Bench Press

  1. 1Shoulder blades pinned & down
  2. 2Bar to lower sternum
  3. 3Legs drive the press

Benefits of the Barbell Bench Press

  • The heaviest loadable horizontal press — the fastest route to raw chest and triceps strength
  • Easy to progress in small increments week to week
  • Builds shoulder-girdle stability under load when the shoulder blades are set correctly

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  2. 2Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services