How to Do a Barbell Bench Press

Co-authored by Julian Arana, M.S.eD., NCSF-CPT

Last Updated: August 26, 2020 References

When you think of weight lifting, a barbell bench press is likely one of the first exercises that comes to mind. You lie on your back and push a barbell up away from your chest. It's a great way to work your chest muscles. Start with short sets of 8-10 repetitions, resting between each set. When you've got the barbell bench press down, you can even try a few variations to work different muscle groups.

Method 1

Method 1 of 2:

Performing the Exercise

1
Set up the bar before lying down. Start with a very low weight if you've never done this exercise before, particularly if you don't have a spotter. In fact, some barbells are weighted without adding extra weights to the end, which may be a good place to start. You can always increase what you press later, but you don't want to injure yourself by starting with an amount you can't handle.
- It's best to have a spotter to catch the bar if you can, especially if you're new. You can have a friend help you at home or a weight room employee help spot you.
2
Lie down flat on your back on the bench. Position yourself so that you can easily reach the barbell once you're lying down; it should be pretty much right above your chest if possible as you don't want to reach too far.

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3
Place a leg on either side of the bench. Bend your knees at a right angle. Your feet should be flat on the floor. If you're tall enough, your legs can go off the end of the bench instead of the sides.^{[1]
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- If you arch your back while your feet are on the ground, then put your feet on the bench so your heels are close to your buttocks and your knees are bent.
4
Grab the bar with both hands in an overhand grip. Place your hands a little bit wider than shoulder-width apart. Wrap your thumbs around the bar going the opposite direction of your fingers, as that will give you a steadier grip.^{[2]
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- This grip width should put your elbows at a right angle midway through the pressing motion.
- Don’t bend your wrists backward to support the weight of the bar. Instead, keep them aligned with the backs of your forearms.
5
Set your shoulders and pull the bar off the holder. Squeeze your shoulders together, pressing them into the bench. After ensuring you have a good grasp on the bar, lift it off the holder so you can move into the starting position.^{[3]
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- Setting your shoulders helps work them more once you start pressing the bar.
6
Extend your arms with the bar in your hands. Press the bar straight up from your chest. When your arms are all the way extended, you've reached the starting point for this exercise.^{[4]
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- Try to keep your wrists straight. It helps to hold it as low in your palm as you can while still maintaining a firm grip.
7
Breathe in and lower the bar down slowly. Take a deep breath. Draw the bar down until it touches your chest, keeping your arms tucked in close to your body as you do. Work against the weight of the bar as you bring it down. Don't allow it to slam down on your chest, as you could injure yourself.
- Plus, if you lower it quickly, you're missing out on some of your workout!
- Align the bar, your wrists, and your elbows throughout the pressing motion.
- If the front of your shoulders hurt during the exercise, try making your grip wider.
8
Breathe out and press up. After a short pause, push the bar back upwards, aiming for your starting position. When you reach the top of your press with your arms fully extended, pause again for just a second.
- As you press, think about pulling the bar apart with your hands, which will help you stabilize your shoulders and the bar.
9
Keep your hips still as you press up and down. You may be tempted to move your lower back but try to keep it in place. If it's hurting, you may need to adjust your position by putting your feet on the bench. If you need to, you can also arch your upper back a bit.
- Your core strength will help you hold the proper position. If you’re having difficulty keeping the form, you may have too much weight on the bar to support.
10
Repeat 8-12 times for one set. You don't want to push yourself too much, particularly as a beginner; 12 repetitions is plenty. Focus on doing the exercise correctly, which is more important. After a short rest, you can try another 1-2 sets.
- Aim to do strength training exercises 2-3 times a week.

Method 2

Method 2 of 2:

Trying Alternatives

1
Use dumbbells if you don't have a barbell. Lie down as you did for the barbell press. Hold a dumbbell in each hand with the weight on your thighs. Bend one arm to bring a dumbbell up to your chest. Bring the other arm up. Turn the dumbbells like you're holding a barbell in an overhand grip. Breathe out and extend your arms upward. Pause for a moment, then bring them back down as you breathe in.
- If you want to do this at home and you don't have a bench or dumbbells, pick a flat surface and use canned goods or large water bottles for dumbbells. You can also use an exercise ball to support your back.
2
Set yourself up on an incline or decline bench to work different muscle groups. In these exercises, a sloped bench either raises or lowers your head above the rest of your body. The incline bench, where your head is above your body, works your upper chest muscles more. The decline bench works on your lower pectoral muscles. Perform the bench press the same way from these positions.^{[5]
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- Of the three exercises (regular bench press, incline, and decline), the decline is likely the best option to work all of your chest muscles at once.
3
Work on machine bench presses if you can't lie down on your back. If you have issues lying flat on your back, you can use a chest press machine to sit up and do bench presses. To begin, press down on the lever and push the handles forward so your arms are fully extended in the starting position. Breathe in and bring the handles back towards your chest. Breathe out and push the handles back out.^{[6]
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Expert Q&A

Question

How do you warm up for a bench press?

Julian Arana, M.S.eD., NCSF-CPT
Certified Personal Trainer
Julian Arana is a Personal Trainer and the Founder of B-Fit Training Studios, a personal training and wellness set of studios based in Miami, Florida. Julian has over 12 years of personal training and coaching experience. He is a certified personal trainer (CPT) by the National Council on Strength and Fitness (NCSF). He has a BS in Exercise Physiology from Florida International University and an MS in Exercise Physiology specializing in strength and conditioning from the University of Miami.

Julian Arana, M.S.eD., NCSF-CPT

Certified Personal Trainer

Expert Answer

It depends on how fit and strong you are, but you need to know your one-rep max or have an estimate of how much you're able to lift. Then, you want to lift 60-70% of that weight to warm up by doing a few reps with that.