Exercise · Compound / Upper Push
Barbell Bench Press
The benchmark horizontal press. Develops pecs, anterior delt, triceps — the push power trio.
Primary
Chest (pecs)
Equipment
Barbell
Category
Compound
Best for
upper body
Muscles worked
Primary: Chest (pecs), front delts, triceps
Stabilizers: Core, lats (stabilization)
Equipment: Barbell, bench, rack
Technique · set-up to lockout
- Eyes under bar, feet flat on floor
- Arch slight, shoulder blades retracted and pinned
- Grip wider than shoulders, wrists stacked over elbows
- Lower bar to lower chest (sternum), not throat
- Bar path is slightly diagonal — down and forward from unrack
- Press up and back toward rack hooks, don't lose tightness
Common mistakes
- Flaring elbows 90° → 45–60° keeps shoulders safe
- Bouncing off chest → controlled touch, no momentum
- Feet lifting → drive through feet for leg drive
- Uneven bar path → stronger arm dominates; slow tempo fixes it
Sets × reps protocol
Strength: 3–5 reps × 4 sets · Hypertrophy: 8–12 reps × 3–4 sets
Related movements
Form alone isn't a program.
Burn & Build is.
Knowing how to lift is step one. A program that tells you when, how hard, and for how many weeks — is step two.
See Burn & Build →