Barbell Bench Press
10 reps
Lower the bar to mid-chest with elbows at 45 degrees, then press it back up.
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CHEST
Barbell Bench Press
One of the three powerlifting lifts and a cornerstone upper-body exercise. This compound press builds strength across the chest, shoulders, and triceps, and it shows up in nearly every program as a go-to benchmark for tracking pressing strength.
How to do it
- 1
Lie back on a bench, pinch your shoulder blades together, and plant your feet under your knees.
- 2
Keep your head, shoulders, and glutes in contact with the bench.
- 3
Grip the bar just outside shoulder width and unrack it so your arms are straight over your shoulders.
- 4
Brace your core and lower the bar to your mid-chest, keeping your elbows around 45 degrees from your torso.
- 5
Lightly touch the chest, then press the bar back up as you exhale.
- 6
Keep your wrists stacked over your forearms and lower under control rather than bouncing off the chest.