How to do a Barbell Bench Press

Last Updated: December 15, 2020
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Written By:
The Home Gym Review Squad

Preparing for your Bench Press

  • Lie down on a Flat Weight Bench.
  • Spread your legs & bring your feet back, placing them firmly on the ground.
  • Try and keep your feet planted on the floor.
  • Grip the Barbell with a grip that aligns with your shoulders.
  • Slightly arch your back to provide central stability.

Perfoming Your Bench Press

  • Prepare to lift the barbell, gripping the barbell.
  • Exhale on lift off, which will help with the lift
  • Bring the barbell down onto your chest, keeping your elbows firmly tucked in at 45 degrees.
  • Push the Barbell back up, until your arms return to a straight position.
  • Repeat these steps, until you have completed your set.

Lift Bible Tips for the Bench Press

The bench press is a staple workout for your chest & it always feels great after you've done a few sets of this exercise. There are a few tips which can help elevate your chest press, helping you to add muscle a little faster. More importantly, it will allow you to exercise with perfect form.

We advise you to plant your feet for this exercise, as it allows you to maintain control over your workout. It also helps you push through, which is essential on those later reps which will be difficult to complete. Although you're doing a chest based exercise, you need to use the power in your legs to drive through each rep.

We also advise that you keep your hand fully wrapped around the bar. Quite often, I've seen people use a grip using their fingers only, leaving their thumbs flat against the barbell. This is quite difficult & will potentially lead to a thumb/wrist injury.

Depending on the weight you're lifting, it's likely that you may also require a Spotter. This is another person training in the gym, that will be on stand-by to help you with the weight. As things gets heavier, you'll definitely need help. If you train alone, don't be worried about asking another person to spot you!

Exercise Details:

Target Muscles: Pectoralis Major (Upper & Lower), Triceps

Required Level: Beginner / Intermediate

Perfect Day to Train: Chest Day (Push)

Other Exercises to Consider:

Pectoral Fly

Barbell Bench Press Demonstration Video

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