The barbell bench press is one of the most common chest exercises around. To perform it, you just need to lie with your back down on a barbell bench, grab the bar with both hands, and lift it up and down, moving it between your chest and the bench press rack.

How to Do Barbell Bench Presses

The only equipment you need to do barbell bench presses is a bench and a barbell. The process is pretty simple:

1. Lie on the bench and grip the bar.
2. Lift the bar off the rack.
3. Lower the bar in the direction of your chest, descending with as much control as possible.
4. Press the bar back up and either place it on the rack again or continue making up-and-down motions.

Once you’re done, place the bar in the rack again, and don’t forget to stretch the muscle at the bottom!

(The benefits of eccentric-focused training, 2022)

Things to Keep in Mind

As with all exercises involving weights, performing barbell bench presses can potentially lead to injury. So, to do it right, there are some thing you should keep in mind.

Barbell Bench Press: Warm-Up

Studies suggest that a short warm-up can be beneficial before exercise. If you feel you need one, here’s a simple warm-up for the bench press:

1. Light cardio (2-5 minutes – optional) – Rowing to increase blood flow.
2. Warm-up sets – 1-2 sets with very light weight to activate the muscles before heavier lifts.

(Effects of Warming Up on Performance, 2010)

Bench Positioning

Positioning is key to performing barbell bench presses correctly. It’s essential to pay attention to your back, feet, and hands:

• Your entire back, including your head and shoulders, should be in direct contact with the bench. Your core should be activated during pressing, just like when you’re doing abs exercises.
• Your feet should be entirely placed on the floor for added stability and to avoid injury. If the bench is too tall for you and cannot be adjusted, you can use some sort of footrest, even if improvised.
• Grip the bar on each side, paying extra attention to your wrists, which should be straight as possible. The hands should be a little bit farther apart than shoulder-width. 

During lifting, don’t forget to lock your elbows out! Yes it is safe for healthy induviduals.

Must-Do’s During Lifting

Once you’re correctly positioned, you can start lifting the bar. Please make sure not to add too much weight to it, especially if you’re a beginner. During the lifting, these are the essential aspects you should be focusing on:

• Don’t arch your back excessively, a little bit goes a long way.
• Do your best to keep your elbows at a 45-degree angle, its a good starting point.
• When controlling the bar’s descent, try to apply as much force as possible and try not to let the bar actually touch your chest (you want tension!).
• Don’t forget to breathe: ideally, inhale as you lower the bar and exhale when you’re pushing it back up! Or you can exhale at the top, breathe in – and do a full repetition.

By following these rules, you can avoid injury while getting most stimuli.

Keep It Extra Safe

To keep things extra safe, make sure you have someone around you who can assist you. Truth be told, the gym spotter is most needed in bench press exercises, helping the person working out to lift the heavy bar and prevent nasty accidents.

Barbell Bench Press Benefits

You now know how to perform barbell bench presses safely, but what are the benefits of this classic exercise?

Well, these are some of the most evident advantages:

• It’s one of the best exercises to build upper body strength, affecting not only the chest but also the deltoids and triceps.
• It’s great for improving muscle mass, which makes it a must in shredded & muscular routines.

Need Inspiration?

If you’re looking for great workout programs that integrate the barbell bench press and other great exercises, please don’t forget to take a look at our 6-day workout split!