Barbell Bench Press
Quick Information
Category
Strength
Difficulty
Intermediate
Equipment
Barbell, Bench, 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, Powerlifting, Contact Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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