Bench Press
The bench press is a horizontal push exercise that primarily trains the pecs, with the front delts and triceps assisting. Equipment: barbell and bench. Suited to intermediate lifters.
- Primary muscles
- Pecs
- Secondary muscles
- front delts and triceps
- Muscle group
- chest
- Equipment
- barbell and bench
- Movement pattern
- Horizontal Push
- Difficulty
- Intermediate
- Also searched as
- barbell bench press, flat bench press, bench
Complete bench press guides
- Proper formBench Press: Proper Form, Step by StepDefinitive bench press form guide: setup, grip, bar path, breathing, tempo, common mistakes and fixes. Safety-first, evidence-aware, step-by-step.
- Muscles workedBench Press: Muscles Worked and the Best AlternativesExactly which muscles the bench press trains, where it belongs in a program, and 4 practical alternatives with when to pick each—equipment, injuries, plateaus.
- Sets and repsHow Many Sets and Reps for the Bench Press?Clear, evidence-aligned sets, reps, frequency, and progression rules for bench press strength, hypertrophy, and endurance training. Signals for when to add weight versus reps.
- Common mistakesThe Most Common Bench Press Mistakes (and How to Fix Them)Identify and fix the 6 most common bench press mistakes—flared elbows, poor scapular control, weak leg drive, wrist collapse, bar bounce, and uneven bar path—with concrete fixes.
- At-home alternativesBench Press Alternatives at Home (Minimal Equipment)Five practical at-home bench press alternatives using bodyweight, dumbbells, or bands, what each keeps and loses vs the barbell, and when to choose the gym.
Related exercises
Train the same muscles or the same movement pattern.
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