Library
Intermediate
strength
Barbell Bench Press
The foundational horizontal push. Builds pressing strength and upper-body mass across the chest, front delts, and triceps.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Chestprimary
100%Shoulderssecondary
45%Armssecondary
45%ChestShouldersArms
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Lie on a flat bench with eyes under the bar, feet planted firmly.
02
Position 2
Grip the bar slightly wider than shoulder width; retract scapulae.
03
Position 3
Unrack, lower the bar under control to mid-chest.
04
Position 4
Press up explosively while keeping elbows at roughly 45 degrees.
05
Position 5
Lock out without bouncing; reset and repeat.
Coach cues
- · Drive through the floor with your feet for leg drive.
- · Keep wrists stacked over elbows at the bottom.
- · Touch the chest lightly — do not bounce the bar.