Chest · Barbell

Barbell Bench Press

Intermediate

The foundational horizontal push — builds overall chest mass, front delts, and pressing strength.

Barbell Bench Press
1
Start Pose
Flat back with natural arch
Grip just outside shoulder width
Bar over lower chest/nipple line
2
Finish Pose
Bar touches sternum/lower chest lightly
Elbows at 45–75° from torso
Drive through chest, lock out smoothly
Training Cues
✓Retract and depress shoulder blades into the bench
✓Drive through your chest — not just your arms
✓Maintain leg drive and tight glutes throughout
Watch For This
✕
Don't flare elbows to 90°
✕
Avoid bouncing off the chest
✕
Don't lose tightness at the top

💪 Primary Muscles

● PRIMARY
1/3
Pectoralis Major

Pectoralis Major

Swipe to explore

Primary
Pectoralis Major
Secondary
Anterior DeltoidTriceps Brachii

Pro Tip

Think "chest up, shoulders back" before unracking. A strong base = a stronger press.

BLCPA Coach

Your plan. Explained.

I'm your BLCPA Coach. I already have the context behind your current plan and progress. Ask me why something was programmed, what changed, or what your data means.

Quick questions