Barbell Bench Press
Quick Information
Category
Powerlifting
Difficulty
Intermediate
Equipment
Barbell, Bench, Squat Rack
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Anterior Deltoid, Serratus Anterior, Lats
Movement pattern
Horizontal Push
Training goal
Maximal Strength, Hypertrophy
Sport
General Athletic Development, Powerlifting, Football, Rugby, Hockey
Overview
Purpose. The primary horizontal press for upper-body strength: Lower the bar to the chest under control and drive it back to lockout.
How it fits the system. An intermediate-level horizontal push entry in the Powerlifting section, programmed to develop maximal strength, hypertrophy. Related work in the library: Safety Bar Box Squat and Block Pull.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Anterior Deltoid, Serratus Anterior, Lats
Movement pattern
Horizontal Push
Equipment
Barbell, Bench, Squat Rack
Difficulty
Intermediate
How to Perform
- Lie on the bench with the eyes under the bar and the feet flat on the floor.
- Set a moderate arch, pull the shoulder blades down and back and pin them to the bench.
- Grip the bar slightly wider than shoulder width and unrack it to a position over the shoulders.
- Lower the bar under control to the lower chest, keeping the elbows at roughly 45 degrees.
- Touch the chest without bouncing, then press the bar back over the shoulders.
- Lock out and reset the breath before the next repetition.
Coaching Cues
- Keep the shoulder blades retracted and depressed the whole set.
- Bend the bar apart to engage the lats.
- Drive the feet into the floor for leg drive.
- Move the bar in a slight arc, not straight up and down.
Common Mistakes
- Flaring the elbows to 90 degrees and stressing the shoulder.
- Bouncing the bar off the chest.
- Lifting the hips off the bench.
- Letting the shoulders roll forward at lockout.
Progressions & Regressions
Progressions
Push-up, then dumbbell bench press, then barbell bench press; add load, then paused reps, then competition-style singles.
Regressions
Incline push-up, floor press, or a dumbbell press with a reduced range.
When to Use It
When to use
Early in an upper-body session, or as the main lift on a push day.
When not to use
With an irritated shoulder that cannot tolerate the bottom position; use a floor press or neutral-grip dumbbell press instead.
Programming
3 to 5 sets of 3 to 6 repetitions at 75 to 87 percent for strength, or 3 to 4 sets of 8 to 12 for hypertrophy.
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