How to do the Barbell Bench Press
- Plant both feet and set your upper back against the bench.
- Lower the bar under control toward your lower chest.
- Press up with wrists stacked over your forearms.
Common mistakes
- Bouncing the bar off your chest.
- Lifting your hips off the bench as you press.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 6–10 |
| Strength | 3–4 | 3–6 |
| Muscular endurance | 2–3 | 12–15 |
Alternative exercises
- Single-Arm Dumbbell Floor Press · Dumbbells
- Machine Chest Press · Machine
- Push-Up · Bodyweight
Frequently asked questions
What muscles does the Barbell Bench Press work?
Primary muscle group: Chest. Secondary muscles: triceps, front deltoids.
How many reps should I do for the Barbell Bench Press?
Muscle building: 3–4 sets of 6–10 reps. Strength: 3–4 sets of 3–6 reps. Muscular endurance: 2–3 sets of 12–15 reps.
What can I do instead of the Barbell Bench Press?
Compare the setup and equipment for these alternatives: Single-Arm Dumbbell Floor Press, Machine Chest Press, Push-Up.