Form guide
Barbell Bench Press
The barbell bench press is the standard horizontal press. You lie on a bench, unrack the bar over your chest, and lower it under control before pressing it back up. Most lifters use it as the main push of the week.
Plant your feet, pinch your shoulder blades into the bench, and keep a light arch you can hold for every rep.
Lower the bar to the same point on your chest each set. Bouncing off the chest makes the next session harder to compare.
Log the working weight, the reps you actually finished, and a note if the grip or bench angle changed.
Variations in the library
- Barbell Bench Press - Medium Grip
- Barbell Guillotine Bench Press
- Barbell Incline Bench Press - Medium Grip
- Bench Press - Powerlifting
- Bench Press - With Bands
- Bench Press with Chains
- Cambered Bar Bench Press
- Close-Grip Barbell Bench Press
- Decline Barbell Bench Press
- Decline Dumbbell Bench Press
- Dumbbell Bench Press
- Dumbbell Bench Press with Neutral Grip
- Hammer Grip Incline DB Bench Press
- Machine Bench Press
- Neutral-Grip Dumbbell Bench Press
- One Arm Dumbbell Bench Press
- Paused Bench Press
- Reverse Band Bench Press
- Reverse Grip Bench Press
- Reverse Grip Dumbbell Bench Press
- Reverse Grip Incline Bench Press
- Reverse Grip Smith Machine Bench Press
- Reverse Triceps Bench Press
- Safety Bar Bench Press
- Smith Machine Bench Press
- Smith Machine Bench Press
- Smith Machine Close-Grip Bench Press
- Smith Machine Incline Bench Press
- Smith Machine Reverse Grip Bench Press
- Wide-Grip Barbell Bench Press
- Wide-Grip Bench Press
- Wide-Grip Decline Barbell Bench Press