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Barbell Bench Press
BarbellBeginnerPushCompound
Amigo Pick A core upper-body lift for building chest, shoulders, and triceps. Most lifters measure their pressing strength right here.
Track Barbell Bench Press in MyoAmigo Log your sets, see a starting weight tuned to you, and get an honest read on every
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Estimated starting range low
138–182 lb × 8–12 Typical for your bodyweightHow to do it
- 1Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- 2From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- 3After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- 4Repeat the movement for the prescribed amount of repetitions.
- 5When you are done, place the bar back in the rack.
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