intermediatehorizontal-pushopen-chainSource-checked

Barbell Bench Press

Also called: Flat bench press

Simplified front view of the chest showing the sternum in the middle, ribs curving to each side, and the fan-shaped pectoralis major over the upper chest. — Chest region — rib cage, sternum, and pectoralis major (simplified). A beginner-level schematic of the chest's bony frame (sternum and ribs) and the location of the pectoralis major.
Illustration: Anatomy Learning Platform (original) · CC0-1.0 (public domain dedication)

Primary muscles: Pectoralis major

Secondary muscles: Deltoid

Stabilizers: Subscapularis, Serratus anterior

Joints / actions: Glenohumeral joint (horizontal adduction / flexion)

Plane: transverse

Equipment: barbell, bench

What it is

Lying on a bench, lowering a barbell to the chest and pressing it back up.

Purpose

A foundational horizontal push for chest, front-shoulder, and triceps strength.

Starting position

Lie on a flat bench, feet planted, shoulder blades pulled back and down, gripping the bar slightly wider than shoulder-width, bar over the upper chest.

Step by step

Keep the shoulder blades retracted and down against the bench.
Lower the bar under control to the lower-chest/sternum area, elbows at roughly a 45–75° angle to the torso.
Press the bar up and slightly back toward the shoulders until the arms are straight.
Keep the wrists stacked over the elbows throughout.

Breathing

Inhale and brace as you lower; exhale as you press up.

Coaching cues

"Bend the bar, tuck the elbows, drive the feet." A spotter is recommended for heavier loads.

Common mistakes

Flaring the elbows straight out to 90°; bouncing the bar off the chest; hips lifting off the bench; uneven press.

Easier regression

Dumbbell bench press (more shoulder-friendly range) or push-up.

Harder progression

Add load gradually, or pause reps at the chest.

Alternatives

Dumbbell bench press, machine chest press, push-up.

Who may benefit

People building upper-body pushing strength who can set up and control the barbell safely.

Who should modify or avoid it

Those with shoulder pain in pressing, or without a spotter/safety setup, should regress or substitute.

Why this exercise works

It loads the pectoralis major (with the front deltoid and triceps) through a large horizontal-push range while the whole body stabilizes — an efficient way to build pressing strength.

⚠ Safety note

Use a spotter or safety pins. Do not lift beyond controllable load. Shoulder pain during pressing warrants regression or assessment.

Sources

“The pectoralis major (with anterior deltoid and triceps) is the prime mover of horizontal pushing of the arm.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.5 Muscles of the Pectoral Girdle and Upper Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19