Bench Press
Barbell Bench Press · Flat Bench Press · Flat Barbell Bench Press
BarbellBench Free weights
The bench press is the foundational horizontal pressing movement, driving the pectoralis major to horizontally adduct the humerus while the anterior deltoid and triceps assist the press and lockout. Set a stable arch with retracted, depressed scapulae and planted feet, then lower the bar under control to the lower chest and press up and slightly back to lockout. It is the primary builder of pressing strength and chest mass.
PrimaryPectoralis Major
GroupsChestShouldersArmsTricepsUpper BodyPush
- Mechanic
- Compound
- Load type
- Weighted
- Utility
- Basic
9 variations
- Close-Grip Bench Press Barbell, Bench
- Decline Barbell Bench Press Barbell, Bench
- Decline Dumbbell Bench Press Dumbbell, Bench
- Dumbbell Bench Press Dumbbell, Bench
- Floor Press Barbell, Dumbbell
- Incline Barbell Bench Press Barbell, Bench
- Incline Dumbbell Bench Press Dumbbell, Bench
- Machine Chest Press Machine
- Smith Machine Bench Press Smith machine, Bench