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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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