Exercise library
Chest
Barbell Bench Press
- Primary muscle
- Chest
- Also works
- Triceps, Shoulders
- Equipment
- Barbell
- Movement pattern
- Horizontal push
- Role in a program
- Anchor lift
How to do it
Lie flat on the bench with feet planted and grip the bar slightly wider than shoulder width. Lower the bar under control to mid-chest, then press it back up until the arms are fully extended. Keep the shoulder blades retracted and wrists stacked over the elbows.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the chest — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Barbell Floor PressBarbellHorizontal push
- Decline Barbell Bench PressBarbellHorizontal push
- Incline Barbell Bench PressBarbellHorizontal push
- Reverse-Grip Barbell Bench PressBarbellHorizontal push
- Wide-Grip Barbell Bench PressBarbellHorizontal push
- Archer Push-UpBodyweightHorizontal push
No-equipment alternatives
Training at home or on the road — bodyweight options for the chest: