Bench Press (Barbell)

With a bench press, you push a bar up from chest height while lying on a flat bench. You mainly train the chest and triceps; the front of your shoulders helps.

Also known as: Bench Press (Barbell).

Flat bench barbell chest press lowering the bar to the chest and pressing back up.

How to perform this exercise

Lie on a flat bench with feet planted; grip the bar just outside shoulder width and set the safety supports.
Lower the bar under control toward the chest, forearms approximately vertical from the front and shoulders stable against the bench.
Press back above the shoulders without bouncing or lifting the hips. Return the bar securely to both hooks after the set.

What are you paying attention to?

Plant your feet firmly and keep your upper back stable on the bench. Choose a grip that keeps your wrists above your forearms. Lower the bar in a controlled manner and push both sides up evenly.

Common mistakes

Don't let the bar bounce on your chest. If you can't control the decline, choose less weight.
Avoid rolling your shoulders forward or lifting your hips off the bench to complete a rep.

Variants and your logbook

Dumbbells give both arms their own path of movement. A push-up is a bodyweight alternative. Keep track of these variations as separate exercises: the weights are not directly comparable.

Explanation by Vytrix · Updated on September 19, 2026.
Source for the movement: NASM—Barbell Bench Press. The logbook tips are our practical implementation. No external expert review published yet.