The flat barbell bench press lowers a loaded bar to the mid-chest and presses it back up. It trains the chest, front shoulders and triceps together, and allows the heaviest loading of any upper-body pressing exercise, which is why it is the standard test of upper-body strength.
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4
Sets
10
Reps
Barbell
Equipment
7.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Chest
➕
Secondary
Triceps, Shoulders
📋 How To Perform Flat Bench Press (Barbell)
1
Lie on the bench, feet flat on the floor, eyes directly under the bar.
2
Grip the bar slightly wider than shoulder-width, wrists stacked over elbows.
3
Unrack, lower the bar to your mid-chest with elbows at about 45° from your torso.
4
Press up and slightly back, driving through your feet, until arms lock out.
5
Keep shoulder blades pulled together and pressed into the bench throughout.
💡 Benefits of Flat Bench Press (Barbell)
Builds chest, shoulder and triceps strength and size more efficiently than most other exercises. It is also easy to track and progress, since you can add weight in small steps with plates.
📈 Sets, Reps & Programming
Do 3 to 5 sets of 5 to 10 reps with 2 to 3 minutes of rest. Warm up with lighter sets, use a spotter or safety arms, and add weight only when all reps are completed with a full range and control.
⚠️ Common Mistakes to Avoid
Bouncing the bar off the chest instead of controlling it
Lifting the hips and arching excessively to move the weight
Letting the wrists bend back under the bar
✅ Pro Tips
Pull the shoulder blades together and keep them pinned on the bench for the whole rep
Plant the feet firmly and press the bar up and slightly back toward the rack
🛡️ Safety Notes
Use a spotter or safety arms for heavy sets, since the bar sits directly above the chest and throat. Stop if you feel sharp shoulder pain.
🔁 Progressions & Regressions
Make it harderpause the bar on the chest for one second.
Make it easierdumbbell bench press or chest press machine.
Slightly wider than shoulder-width, so the forearms are vertical at the bottom. Too wide stresses the shoulders, and too narrow shifts work to the triceps.
Is the bench press safe for beginners?
Yes, with light weights, good form and a spotter, once you learn the movement pattern.
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