Why it matters
A compound press that builds pushing strength through the chest, triceps and front deltoids.
Barbell Bench Press
Barbell Bench Press
Target muscles
Chest
The pectoralis major brings the arm across the body and drives horizontal pressing movements.
Triceps
The triceps extend the elbow and support every chest and shoulder pressing movement.
Shoulders
The deltoids raise the arm and help stabilize the shoulder during presses and pulls.
Execution cues
- Plant your feet and shoulder blades
- Lower the bar with control toward mid-chest
- Keep each wrist stacked over the elbow
Common mistake
Flaring the elbows too far or bouncing the bar off the chest.
Training prescription
- Equipment
- Barbell
- Sets
- 3
- Range
- 8–12
- RIR
- 2
Start with about two reps in reserve and increase gradually after two successful sessions with the same quality.