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The Barbell Bench Press is an upper body exercise that primarily targets the chest, but also works the shoulders and triceps. This is a compound exercise which is well suited to beginner lifters.



  • Make sure you have a training partner to spot you or use a power rack to avoid dropping the weight on yourself!



  • Lower the bar slowly until it’s just above your chest – don’t bounce it off your chest. Press up through the heel of your palms, keeping your upper arms at 45 degrees to your torso.
  • Keep your chest up and shoulder blades down and back. Keep your feet firmly planted and your butt on the bench throughout.

Chest Muscle Diagram.

Chest Muscles